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GHS Strength and Conditioning

GHS Strength and Conditioning. Agility Action is predicated on having an intention, in which you know what you want and set out to achieve it. Agility “What is Agility?”. Agility:

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GHS Strength and Conditioning

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  1. GHS Strength and Conditioning Agility Action is predicated on having an intention, in which you know what you want and set out to achieve it. GHS Strength and Conditioning

  2. Agility“What is Agility?” Agility: The National Strength and Conditioning Association (NSCA) describes agility as the ability to change direction of the body or body parts rapidly under control (Baechle, 1994). The ability to stop and change direction quickly is an obvious example of a physical characteristic that is related to all sports. Few sports require speed in only a straight-line movement. Therefore, training agility that simulates game specific movements and contractions under similar circumstances is an essential training method (Foran, 2001) The term agility cannot be defined in a single definition. It encompasses all the physical abilities required to be a successful athlete (Figure 1- Foran, 2001). Agility allows the athlete to react to a stimulus by starting quickly and efficiently in a desired direction and be prepared to change direction or stop rapidly to make a play. There are two critical elements in developing agility: coordination and skill. Coordination allows the body to execute a movement in response to a stimulus and skill allows the coordinated abilities into an efficient and effective movement (Foran, 2001). Agility Figure 1 GHS Strength and Conditioning

  3. Agility DrillsThe “Rebel” Start Finish Equipment: Alterations: -five cones -change direction -two 12 inch hurdles or half moon bags -increase hurdle height Dimensions: -5 x 7 (yards) -cone 2 is 2 yards off line -hurdles 2 yards apart Direction: 1-Starting facing the start line, step left and sprint around cone 2. 2-From cone two, decelerate around Cone 3 accelerate and sprint over hurdles. 3-Drive around cone 4, sprint back over hurdles, decelerate around cone 3. 4-Drive off outside foot accelerate to cone 5 decelerate around cone 5, 5- Sprint through cone 4. GHS Strength and Conditioning

  4. Agility Drills“N-Drill” Finish Cone 4 Cone 2 Start Cone 1 Cone 3 Equipment: -four cones Dimensions: -10 x 10 (yards) Direction: 1-Starting facing the start line, sprint up to cone 2 2- Decelerate around cone 2, sprint to cone 3 3- Decelerate around cone 3, sprint through cone 4 Alterations: -reverse direction of drill -add hurdles in middle to increase leg drive and stride length GHS Strength and Conditioning

  5. Agility Drills“Pro-Agility/5-10-5” Cone 2 Cone 2 Cone 2 Start/Finish 10 yards Equipment: -3-6 cones Dimensions: -10 (yards) Direction: 1- Start straddling line 2 (middle line) marked with cone two facing coach 2- On the command, sprint five yards decelerate and touch line 1with right hand 3- Sprint 10 yards, decelerate and touch line 3 with left hand 4- Sprint back through line 2 (starting line) Alterations: -reverse direction of drill -work using sprint to back pedal and vice versa GHS Strength and Conditioning

  6. Agility Drills“Star Drill” Cone 6 Cone 5 Cone 4 Center Cone Cone 7 Cone 3 Cone 8 Start Cone 2 Cone 1 Equipment: -9 cones Dimensions: -6 x 6 or 10 x 10 (yards) Direction: 1- Start on the right hand side of cone 1. On the command the athlete sprints to the center cone, decelerates and sprints our of box at cone 2. 2- repeat except sprint out at cone 3. 3- repeat except exit out of box at cone 4. 4- continue until athlete exits all the way around box at starting cone Alterations: -reverse order of cones; give cone direction when athlete gets to middle cone -change mode of entrance & exit (i.e. back pedal, shuffle, etc.) GHS Strength and Conditioning

  7. Agility Drills“L-Drill” 5 yards Cone 2 Cone 3 10 yards Cone 1 Start/Finish Equipment: -3 cones Dimensions: -10 x 5 (yards) Direction: 1- Start on the left hand side of cone 1. On the command the athlete sprints to the cone 2, decelerates and sprints right to the inside of cone 3. 2- At cone 3, the athlete needs to decelerate around and sprint back to cone 2 3- At cone 2, the athlete needs to decelerate and sprint back through cone one. Alterations: -reverse direction of turn after cone 2 -implement varied movement style (i.e. back pedal, shuffle, etc.) GHS Strength and Conditioning

  8. Agility Drills“T-Drill” Cone 3 Cone 4 Cone 2 Cone 1 Start Finish Equipment: -4 cones Dimensions: -10 x 10 (yards) Direction: 1- Start on the left hand side of cone 1. On the command the athlete sprints to the cone 2, decelerates and sprints right to the inside of cone 3. 2- At cone 3, the athlete needs to decelerate around and sprint inside cone 4. 3- At cone 4, the athlete decelerates, and sprints back to cone 2. 4- At cone 2, the athlete decelerates over the top of cone 2, and back to the right of cone 1. Alterations: -reverse start/finish direction -implement varied movement style (i.e. back pedal, shuffle, etc.) GHS Strength and Conditioning

  9. Agility Drills“Box Drill/Four Corner Drill” C **NOTES** -Vary Movement Around box -Be sure to lead with Both sides of body B S * C Equipment: -4 cones Dimensions: -10 x 10 (yards)/shorten to meet demands of sport Direction: 1- Start on the left hand side of cone 1. On the command the athlete sprints to the cone 2, decelerates and sprints right to the inside of cone 3. 2- At cone 3, the athlete needs to decelerate around and sprint inside cone 4. 3- At cone 4, the athlete decelerates, and sprints back to cone 2. 4- At cone 2, the athlete decelerates over the top of cone 2, and back to the right of cone 1. Alterations: -reverse start/finish direction -implement varied movement style(i.e. back pedal, shuffle, etc.) GHS Strength and Conditioning

  10. Agility Drills“W-Drill” 5 yards Finish Start 10 yards Equipment: -5 cones Dimensions: -10 x 5 (yards) widen/shorten to meet demands of sport Direction: 1- Start with shoulders square to start line. On command, sprint up to cone 2 and decelerate around cone 2. 2- Work around cone with foot fire, back pedal to cone 3, decelerate with foot fire around cone 3. 3- Sprint on top of cone 4 and decelerate around cone with foot fire. 4- Back pedal through cone 5. Alterations: -reverse start/finish direction -implement varied movement style(i.e. back pedal, shuffle, carioca, etc.) GHS Strength and Conditioning

  11. Agility Drills“Cone Chute” Start Finish Equipment: -7 cones Dimensions: -cones 3-5 yards apart Direction: 1- Start in a two point stance facing the first cone, sprint around each cone 2- remain with hips pointing toward cones 3- move cones closer after each set Alterations: -reverse start/finish direction -implement varied movement style (i.e. back pedal, shuffle, carioca, etc.) GHS Strength and Conditioning

  12. Agility Drills“Nebraska Drill” 5 yards 1- 2 yards Equipment: -3 cones Dimensions: -5 yards by 1-2 yards Direction: 1- Start in a two or three point stance on the first line 2- Sprint to the first cone and decelerate and make a right-hand turn 3- Sprint to the starting line, decelerate and make a left-hand turn. 4- Sprint to the second line and touch it with your hand, then back pedal across the starting line Alterations: -reverse start/finish direction -implement varied movement style (i.e. back pedal, shuffle, carioca, etc.) GHS Strength and Conditioning

  13. Agility Drills“Bag/Hurdle Drills” Stride Through- Run over bags. Focus on proper arm action, Knees up, quick feet, eyes up, and fast forward movement. L R L R L R Lateral Shuffle- Shuffle over bags. Focus on lead step over The bags. Do not cross over! Keep shoulders square, knees Bent, back tight, and head (eyes) up. L,R L,R L,R L,R L,R L,R Lateral Shuffle with Buzz- Same as regular shuffle except You pop your feet between bags. L R,L R,L R,L R,L R,L R,L R,L R,L R GHS Strength and Conditioning

  14. Agility Drills“Bag/Hurdle Drills” Weave Through Standing- Lateral shuffle the length of the Front bag. Step forward and lateral shuffle back up the Length of the second bag. Step forward and repeat for the Remainder of the bags. S S S SH SH SH SH S SH SH S S Combo Forward-Lateral- Lateral over first two bags. Sprint over the top of third bag, flip hips and sprint in front of bag four. Shuffle over last two bags. S eyes S S SH SH eyes GHS Strength and Conditioning

  15. Agility Drills“Ladder Drills” • One Foot • Sprint through forward placing one foot in each hole. b. Two Foot Running forward, make sure both feet land in each hole. c. One foot lateral shuffle Start with one foot in the hole and one foot out. d. Two feet lateral shuffle Shuffle in a lateral motion make sure both feet land in each hole. e. Crossover Forward Start on the right side of the box. Step inside first hole with right foot and outside next hole with left foot. L L L L L GHS Strength and Conditioning

  16. Agility Drills“Ladder Drills” f. Icky Shuffle- Sprint through forward placing one foot in each hole. R R R R R R R R R R L L L L L L L L L L g. Lateral In and Out- Standing on the side with both feet out. Start with Rt. Foot in the box followed By the left. Follow the sequence while moving in a lateral motion. LR LR LR LR LR LR LR LR LR LR h. Front Lateral Crossover Start with Lt. foot in the box while standing on the side of the ladder. In a lateral Motion crossover ladder with your Rt. Foot and repeat sequence. i. Hopscotch Start with Lt. foot in the box while standing on the side of the ladder. In a lateral Motion crossover ladder with your Rt. Foot and repeat sequence. L L L L L R R R R R GHS Strength and Conditioning

  17. Agility Drills“Ladder Hopping/Bounding Drills” j. Bunny Hops/Two feet in each hole (Speed/Height) k. One feet in each hole (Speed/Height) l. Hop in/Hop out (Speed/Height) LR LR LR LR LR m. Ricochet (Speed/Height) – Flip hips ¼ or 1/2 turn with each hop from box to box. LR LR LR LR LR LR GHS Strength and Conditioning

  18. Agility DrillsJump Rope Program The jump rope routine is meant to be fun but also competitive. Jumping rope is an excellent way to develop speed, quickness, coordination, and concentration. The jump rope routine is based on a cross layout format-forming four quadrants. The quadrants are numbered as follows: 1 2 4 3 • The progression of routine should be followed below, in the order of 1-10 • Regular Jump x 30 • Side to Side (4 to 3 & back) x 25 (both feet) • Up and Back (4 to 1 & back) x 25 (both feet) • Boxer Shuffle (2 on Rt. Foot, 2 on left) x 30 • Up and Back one foot (4 to 1 & back) x 15 (Rt. Foot), x 15 (Left Foot) • Side to side one foot (4 to 3) x 15 (Rt. Foot), x 15 (Left Foot) • Triangle (1-2-4) Alternate: Switch (2-1-3) x 20 • Four Square (1-3-2-4) x 20 (both feet) • Variation: (1-2-3-4) • Double Jump with bounce: Rope Under feet x 20 (both feet) • Double Jump in succession: Rope Under feet x 20 (both feet) • *Bonus Jump- Regular Jumps as many as possible in 30 seconds. 100 reps is the number to beat. • **Advanced Jumpers can increase number of reps per exercise and should shoot for • 110 reps on bonus jumps. GHS Strength and Conditioning

  19. Agility DrillsJump Rope Program Double Bunny Hop 1- Stand with both feet to one side of a line 2- Jump back and forth over the line as you move forward jumping the rope 3- Cover a distance of 10-15 yards Single Bunny Hop 1- Stand with one foot to one side of the line 2- Jump back and forth over the line with one foot as you move forward jumping the rope 3- Cover a distance of 10-15 yards 4- Come back in opposite direction with other foot Front to Back Double Bunny Hop (Single Foot as well) 1- Stand with both feet to one side of a line 2- Jump back and forth over the line at a 45 degree angle as you move lateral jumping the rope 3- Cover a distance of 10-15 yards; come back in opposite direction GHS Strength and Conditioning

  20. Agility DrillsJump Rope Program Ali Shuffle 1- Stand with both feet splitting the line 2- Complete the drill doing the Ali shuffle as you move laterally down the line (one foot goes forward of the line and the other stays behind the line. Switch feet as you jump in the air to the front and back of the line.) 3- Cover a distance of 10-15 yards Ricochet 1- Stand facing the line with both feet to one side of the line 2- Jump with both feet a half turn to the left as you move across the line 3- Next, jump with both feet a half turn to the right as you move forward 4- Repeat the half turns going from a 6 o’clock position to a 12 o’clock position. GHS Strength and Conditioning

  21. Agility Drills“Dot Drills” Dot Drills Dot drills are designed to increase foot speed, coordination, proprioception, reaction time, and balance. Dot drills can be utilized in individual training as well as a group setting. Keys in executing “dot drills” appropriately include accuracy, speed, and rhythm (pace of exercise). As with any performing any exercise, close attention to detail and technique are more important than volume of exercise. The drills can be performed with one series of dots or by sequencing a number of dot series. Exercises can be performed as a single exercise or in a series. Volume and duration of exercise will be dependent on desired outcome of exercise and location within program or cycle. Example Set: 3 x 5 of following in a series: Hopscotch, hopscotch w/turn, skier hop, perimeter. Dot Drill Layout Series of Dot Drills 24” • 4 dot drills placed together; • can use more if desired 12”-18” • Drills to use: • Both Feet:Single FOOT: • Up and back (Hopscotch) -Figure 8 (rt/left) • Up and back (Hopscotch) w/a 180 turn -Perimeter (rt/left) • Two foot perimeter -SL Skier Hops • Skier Hops • Figure 8 *Variation: give each dot a number and have athletes stand on center dot and jump to called number and back to starting dot GHS Strength and Conditioning

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