General Conditioning Phase

Agility

Agility is the ability to change the direction of the body in an efficient and effective manner and to achieve this you require a combination of:

• Balance
  • The ability to maintain equilibrium when stationary or moving (i.e. not to fall over) through the coordinated actions of our sensory functions (eyes, ears and the proprioceptive organs in our joints)
  • Static Balance - ability to retain the centre of mass above the base of support in a stationary position
  • Dynamic Balance - ability to maintain balance with body movement
• Speed
  • the ability to move all or part of the body quickly
• Strength
  • the ability of a muscle or muscle group to overcome a resistance
• Co-ordination
  • the ability to control the movement of the body in co-operation with the body's sensory functions e.g. catching a ball (ball, hand and eye co-ordination)

How do we improve agility?

We can improve our agility by improving the component parts of agility (listed above) and practicing them in training.

Agility Ladder

The main objective of agility ladder programs is to promote a wide range of different foot and movement patterns. Through practice these movements will become second nature and the body will be able to respond quickly to various sport specific movement patterns.

With the use of an agility ladder we can improve our agility by practicing movement patterns in training. The standard ladder is 10 yards long with 18 inch squares but you can construct your own ladder using sticks, lino strips or tape.

When beginning an agility ladder program start with 2 to 4 drills and once you master these then introduce new drills.

Exercises

Detailed below are some ladder drills you could use.

Exercise 1	Exercise 2
Run through the ladder placing one foot in the middle of each square Emphasize arm swing, powerful high knee drive with the toes dorsiflexed and quick ground contact	Run through the ladder touching both feet in each square. Emphasize arm swing, powerful high knee drive with the toes dorsiflexed and quick ground contact.

Exercise 3

Fig 3a

Fig 3b

Fig 3c

Fig 3d

Fig 3e

1. Begin by standing sideways to the ladder (Fig 3a)
2. Moving in a lateral fashion to your right, step into the first square with the right foot (Fig 3b)
3. Step in with the left foot (Fig 3c)
4. Step back out with the right foot (Fig 3d)
5. Step back out with the left foot (Fig 3e)
6. Repeat the sequence from 2 to 5 all the way along the ladder

   Exercise 4

   Fig 4a

   Fig 4b

   Fig 4c

   Fig 4d

   1. Perform the drill in a sideways position to the ladder (Fig 4a)
   2. Moving to the right, place the right foot into the first square (Fig 4b)
   3. Next, step across the ladder with the left foot (Fig 4c)
   4. Remove the right foot from the ladder placing it next to your left foot (Fig 4d)
   5. Now, step forward into the second square with the left foot
   6. Next, step across the ladder with the right foot
   7. Remove the left foot from the ladder placing it next to your right foot
   8. Repeat the sequence from 2 to 7 all the way along the ladder

   Exercise 5

   Fig 5a

   Fig 5b

   Fig 5c

   Fig 5d

   Fig 5e

   1. Start straddling one side of the ladder - right foot in the first square and your left foot outside of the ladder (Fig 5a)
   2. Do a jump to your right so your right foot stays in the ladder square and your left foot lands in the next ladder square (Fig 5b)
   3. Do a jump to your left so your left foot stays in the ladder square and your right foot lands outside the ladder (Fig 5c)
   4. Do a jump to your left so your left foot stays in the ladder square and your right foot lands in the next ladder square (Fig 5d)
   5. Do a jump to your right so your right foot stays in the ladder square and your left foot lands outside the ladder (Fig 5e)
   6. Repeat the sequence from 2 to 5 all the way along the ladder

Exercise 6

Fig 6a	Fig 6b	Fig 6c
Fig 6d	Fig 6e	Fig 6f

1. Begin standing sideways to the ladder (Fig 6a)
2. Step into the first square with the right foot (Fig 6b)
3. Next, step over the ladder to the other side with the left foot (Fig 6c)
4. Step with the right foot laterally to the next square (Fig 6d)
5. Next, step over the ladder to the other side with the left foot (Fig 6e)
6. Step with the right foot laterally to the next square (Fig 6f)
7. Repeat the sequence from 3 to 6 all the way along the ladder

Exercise 7

As Exercise 6 but moving laterally with the left foot.

How do we measure agility?

There are a number of tests to measure an athlete's agility. They include:

• Hexagonal Obstacle Agility Test - suitable for sports with multidirectional movement
• Illinois agility run test - - suitable for sports with multidirectional movement
• Lateral Change of Direction test - suitable for sports with multidirectional movement
• Quick Feet test - suitable for sports with multidirectional movement
• 'T' Drill test - suitable for sports with multidirectional movement
• Stork Stand Test (balance test)

Speed through a ladder can indicate much about an athlete's quickness. A time of less than 2.8 seconds for males and 3.4 seconds for females for running the length of a 20 rung ladder, one foot in each rung at a time, is considered as excellent for college athletes.