Training athletes to become proficient at specific drills by mimicking the patterns they do over and over in competition is part of a well conceived agility program. There are also particular agility tests that athletes must practice, as coaches and teams use these tests to evaluate their abilities and talent. Endless possibilities of movements and body positions are part of competition. Constructing an agility program with this in mind will enhance an athletes abilities.
As important as the development of movement patterns in a program is the effort given by the athlete in each drill. Agility is not a jog or middle distance. Agility is a stop and go, twist and turn, bend and hop, shuffle and leap, backpedal and drop all out sprint. There is one speed when doing each agility drill ........FULL.
The 5 Yard Agility Program is easy to set up. It was created to be done by one person, in groups, or together as a team.
Place six cones or objects (t-shirts) 5 yards apart, in the manner illustrated below. The distance between the row of cones 1, 2 & 3 and cones 4, 5 & 6 is also 5 yards.
Run the following drills either by sprinting, backward running, shuffling or carioca. Some drills also may include hopping over the object or quick stepping. The drills shown are by no means all the possible combinations you may do or the order they should be done in. Drills can be started in a position stance, on the ground facing a cone, laying on ones back, on a knee or any conceivable position. Running can start from right to left or left to right or done in any other manner. Be innovative and configure your own drills, adding or subtract cones as needed. Each drill must be run at full speed and finished leaning forward to win.
Example 5 Yard Agility Program:
Drill # 1 8
Sprint a figure 8 twice. Start at cone #5 sprint around cone#2. Do the drill twice.
Drill #2 Low L
Sprint a Low L. Start at cone #5. Sprint around cone #6 and back to cone #5. Turn and sprint around cone #2 and back to cone #5.
Drill #3 Hop Shuffle
Hop over the cone bringing your knees to your chest. Lateral shuffle quickly between cones. Hop again. Continue for 30 seconds. Count reps.
Drill #4 Hop Sprint
Hop over the cone bringing your knees to your chest. Sprint between cones. Hop again. Continue for 30 seconds. Beat the reps in drill #3.
Drill #5 V
Sprint to cone #3. Carioca to cone #1. Backward run to cone#5.
Drill #6 V Hop
Sprint to cone #3. Hop over it with knees to chest. Carioca to cone #2. Hop over it knees to chest. Sprint to cone #1 and hop over it. Backward run to cone#5.
Drill #7 Carioca V
Carioca to cone #1. Carioca to cone #3. Carioca to cone#5.
Drill #8 Backward V
Backward run to cone #1. Backward run to Cone #3. Backward run to cone#5
Drill #9 Shuffle V
Shuffle to cone #3. Shuffle to Cone #1. Shuffle to cone#5
Drill #10 4 Corner Spin
From cone #5 sprint to cone #6. Spin and sprint to cone #3. Spin and sprint to cone #2. Spin and sprint to cone #5.
Drill #11 Triangle
Sprint to Cone #4. Sprint to cone #1. Sprint to cone #5.
Drill #12 Sprint Hop
Hop over cone #5 knees to chest. Sprint to cone # 4 hop knees to chest. Sprint to cone #1 and hop. Sprint to cone # 2 and hop with knees to chest. Sprint to #6 hop and finish at Cone#5.
Drill #13 Star
Add one cone. Start in the center at #7 touch cone #5 and return and touch cone #7. Touch cone #4 return and touch cone #7. Touch cone #1 and return and touch cone #7. Touch cone #2 and finish at cone #7. Perform the drill twice.
Drill #14 N
Sprint from cone #5 to cone #2. Sprint from cone #6 to cone #3 and finish.
Drill #15 Skier
Hop, back and forth, over cone #5 for 1 minute. Count repetitions.
Drill #16. Shuffle Step Over
Step over, back and over cone #5 and shuffle to cone#6. Step over, back and over cone #6 and shuffle to cone #3. Step over, back and over cone #3 and shuffle to cone#2. Step over, back and over cone #2 and shuffle to cone#1. Step over, back and over cone #1 and shuffle to cone #4. Step over, back and over cone #4 and shuffle to cone #5.
Rest intervals are to be set by the coach or athlete based on fitness.
Get Strong on the Pendulum Leg Extension
Sprinting across a football field and touching the opposite sideline with your foot and sprinting back is called a half-gasser, making the same trip twice is a full-gasser.
• The normal rest interval is 45 seconds between each half-gasser
• Start in position-specific stance behind football field sideline
• Sprint across field to the opposite sideline and touch with the foot
• Immediately sprint back through the starting line
• Complete each rep in a position-specific time
Once in shape take advantage of the stadium steps to challenge your fitness level.
Run a half-gasser under the prescribed time given below .....then run your stadium steps as fast as possible to the top....you have two minutes -or- two and one half minutes (depending on the size of your stadium) to sprint and walk back down and run the next gasser under the allotted time. Your goal is five stadium-gassers …once you can achieve 5 gassers after sprinting the stadium steps within the sprint/walk/rest interval either keep reducing the rest interval by 5-10 seconds each new workout or add additional stadium-gassers.
Groups DB, WR, RB
Half-gassers - plus stadium steps
Half-gasser time - 16 Seconds
Sprint/Walk/Rest Interval- 2 minutes or 2 1/2 minutes
Groups LB, TE, DE, QB, P, K
Half-gassers - plus stadium steps
Half-gasser time - 18 Seconds
Sprint/Walk/Rest Interval - 2 minutes or 2 1/2 minutes
Groups OL, DT
Half-gassers - plus stadium steps
Half-gasser time - 20 Seconds
Sprint/Walk/Rest Interval - 2 minutes or 2 1/2 minutes
Half-gassers coupled with sprinting the stadium is not for everyone as it is extremely challenging and requires first being able to complete at least 10 half-gassers in the prescribed times before attempting to add the stair sprint. Stadium-gassers is a great way to Get Strong.
The University of South Carolina Power Squat Pro and Pit Shark
The greatest athletes are less than great if they do not perform optimally. You can have a difficult running program, but it is not necessarily a 'Championship Running Program.'
Mike Gittleson was the Director of Strength & Conditioning at the University of Michigan for 30 years and was a part of 15 Football Championships in that time. He explains, Championship Running requires rules.
As a young coach I often got lost in the drills. I thought the drill that you did was in some way responsible for the results. If I wasn't getting the desired conditioning my initial attitude was to require the athlete to do more. In actuality more is not necessary, running a drill better is. Drills have importance, how you do each and every movement is what running is about. The bottom line is that I was a Coach and my job was to teach the athletes to get the most out of 'themselves'.
'Themselves' is an important word as it also refers to the group, 'the team.' If each athlete gets the most out of 'themselves' then the entire team improves optimally.
The following are rules for a Championship Running Program. Athletes need to know what is required and if the program is run properly the upperclassmen will insure every drill is carried out. Each drill and each athletes' performance is what brings the group closer to a Championship.
The rules are simple, they are in no particular order with the exception of the first two.
Running Rules:
1). Never miss a workout or fail to follow a rule.
2). The seniors are responsible that everything is always adhered to.
3). When starting a drill a hand or foot is never over the line.
4). When running a drill that requires you to run through a line, run through the line. You must also lean through the line to insure that you are getting across as quickly as possible.
5). Never slow down near the end of a drill. If you have doubt where you finish keep running someone will stop you.
6). You must run every step of a distance on any drill. The last cone, bag or rope is as important as the first or it wouldn't be there.
7). Never cut a corner or any object placed to go around. There are no short cuts to success.
8). Always run on the field. Once you are on the field run to each drill.
9). When there is a break, run to water and once you have completed drinking, run back to your drill.
10). During rest you are allowed to stand up.
11). Never complain about your workouts to anyone at any time. The workouts are necessary for competing for a Championship. A good attitude is required. Let your opponent complain.
12). Always stay low in drills that necessitate it.
13). Try to win each drill. An athlete should always try to win. If a person is faster, you can beat him somewhere, somehow. Win.
14). Never be late.
15). Never be reminded of a rule.
In the above photo the third athlete has two fingers over the line. This is unacceptable and a teammate should correct it.
Leave the Rogers Drive Sled on your football field. Following a workout each week have your Defensive Backs pull the sled as fast as possible 100 yards and record the time. Post the best times.
Leave the Rogers Drive Sled on your football field. Following a workout each week have your athlete push the sled as fast as possible 200 yards and record the time. Post the best times for each position, various selected weight catagories, and overall team rank. You will be surprised by the effort, as well as results.
16 Half-Gasser Test With Some Gas
Sprinting across a football field and touching the opposite sideline with your foot and sprinting back is called a half-gasser, making the same trip twice is a full-gasser. Coaches have devised tests using full or half-gassers to measure an athletes fitness or physical condition of their teams.
The 16 half-gasser test is as follows and is a minimum fitness level that many coaches wish their teams to aspire to in the off-season.
• Start in position-specific stance behind football field sideline
• Sprint across field to the opposite sideline and touch with the foot
• Immediately sprint back through starting line
• Perform 16 reps with 45 seconds rest between each sprint
• Complete each rep in a position-specific time
Groups DB, WR, RB
16 Half-gassers
Time - 16 Seconds
Rest - 45 Seconds between each gasser
Groups LB, TE, DE, QB, P, K
16 Half-gassers
Time - 18 Seconds
Rest 45 Seconds between each gasser
Groups OL, DT
16 Half-gassers
Time 20 Second
Rest 45 Seconds between each gasser
The average adult has about 6 quarts of blood. When we run blood vessel vasodilate, that is, widen to deliver more blood to the working muscles. Total body exercise makes things difficult for our system. We have only so much blood and with systemic demand suddenly almost all blood vessels are open for extra business. Adding upper body exercise to running raises the difficulty yet has similarities to the fitness needed for combative sports.
Adding Gas
Run 16 half-gassers. Instead of touching the line with the foot touch it with the hand. Add 5 seconds to the 45 second rest period. The athlete now has 50 seconds rest between each sprint. During the rest period the athlete must do 5 push-ups immediately once across the sideline. The push-ups are done with the head facing the field. Upon completion of the fifth push up the athlete immediately stands up and at 45 seconds gets in their football stance to get ready for the next sprint.
Groups DB, WR, RB
16 Half-gassers
5 Push-Ups
Time - 16 Seconds
Rest - 50 Seconds between each gasser
Groups LB, TE, DE, QB, P, K
16 Half-gassers
5 Push-Ups
Time - 18 Seconds
Rest - 50 Seconds between each gasser
Groups OL, DT
16 Half-gassers
5 Push-Ups
Time 20 Second
Rest- 50 Seconds between each gasser
Pendulum Shoulder/Incline Press
Simply Tough
* The following is one continuous workout. It is to be done 3 days per week for 5 straight weeks
* The goal is to reduce the total time
* It requires a stop watch to record each rest interval and a stop watch to record the total time. Some stop watches are able to do both. You must be accurate.
* Bring a water bottle
* You will need a T-shirt
* You will need 5 objects to be your 'cones'
--Warm Up Thoroughly--
Start Your Watch to Record Total Time!
8 Sprints -
Run 8, 40 yard sprints with exactly 25 seconds rest between each. Once you cross the finish line begin walking to the next sprint and get set with 5 seconds to go.
-1 minute rest -
Short Shuttle - Start in the middle of a 10 yard distance with one hand touching the ground. Push off with the dominant leg in the opposite direction for 5 yards and touch the line with your hand. Reverse and go 10 yards in the opposite direction and once again touch the line with your hand. Then reverse direction and run ending the drill sprinting through the starting point.
4 full speed shuttles with exactly 25 seconds rest between each
- 1 minute rest -
L Drill - Three objects are in a L-shape, 5 yards apart. From the starting line, sprint 5 yards to the first cone and back. Turn and run around the second cone, run a weave around the third cone, which is the high point of the L, changes directions and run back around the second cone and finish.
4 drills, 2 right and 2 left with 30 seconds rest between drills
- 1 minute rest -
Long Shuttle - From the starting line, run 5 yards and back, then 10 yards and back, then 15 yards and back. Bend down and touch the line at each 5-, 10- and 15-yard interval, for a total of six touches.
4 shuttles with 40 seconds rest between each
-1 minute rest -
5 Yard Drill -
Sprint full speed 5 yds and back for 30 seconds, your foot never misses a line - rest 30 seconds -
Carioca full speed 5 yds and back for 30 seconds, your foot never misses a line - rest 30 seconds -
Shuffle full speed 5 yards and back for 30 seconds, your foot never misses a line - rest 30 seconds -
Backpedal full speed 5 yards and back for 30 seconds, your foot never missing a line - rest 30 seconds -
- 1 minute rest -
Star Drill
Each cone is 5 yards apart. Start in the middle and touch each cone returning to and touching the middle cone each event. 2 Drills with 30 seconds rest between drills.
-1 minute rest-
4 Corner Drill
Sprint 5 yards, shuffle 5 yards, backpedal 5 yards, sprint 5 yards aroung the square - 2 drills with 30 seconds rest between drills
-1 minute rest-
5 Yard Bear Crawl To Push Up
Bear crawl 5 yards and do a push up. Return 5 yards bear crawling and do a push up. Continue this drill for 30 seconds. Rest 30 seconds before beginning again. Do 2 Drills.
- 1 minute rest-
100 Yard Down-Up
Sprint for 100 yards and do a down up every 5 yards. 1 Drill
- 1 minute rest-
Shirt Hop
Hop quickly two feet at a time over your shirt for 30 seconds. 1 Drill.
- 1 minute rest-
Vertical Jump
50 straight vertical jumps as high as possible. 1 Drill
Stop Your Total Time Stopwatch and Record The Total Time
Your Total Time Is What You Will Need To Beat The Next Workout
Jumping Rope Doesn't Have To Be Fun
Six weeks of Jumping Rope, three workouts per week
1. 500 jumps
2. 10 x 50 jumps as fast as possible (1:00 minute rest) between each set
3. 600 jumps
4. 10 x 60 jumps (1:00 minute rest)
5. 700 jumps
6. 10 x 70 jumps (1:00 minute rest)
7. 800 jumps
8. 10 x 80 jumps (1:00 minute rest)
9. 900 jumps
10. 10 x 90 jumps (1:00 minute rest)
11. 1000 jumps
12. 10 x 100 jumps (1:00 minute rest)
13. Listen to the radio and jump until five songs are played ( no satellite radio or songs on your ipod).
14. Listen to the radio and jump until five songs are played ( no satellite radio or songs on your ipod).
15. Play one side of a CD and jump until it is over.
16. 1000 jumps alternating between 100 half speed and 100 full speed
17. Run three miles jumping rope
18. 10 x 100 jumps
a. two feet f. two feet, one foot
b. left foot g. cross-over
c. right foot h. skip
d. backwards i. double jumps
e. high knee j. sprint in place
20 Yards From A Conditioning Coaches Perspective
Mike Gittleson was the Director of Strength & Conditioning at the University of Michigan for 30 years and was a part of 15 Football Championships in that time.
If you coach for 30 years you see a few shuttles and if you pay attention you learn some things through observation. There was a period where I spent a great deal of time timing each athlete over and over electronically.
In the mornings on a running day I would set up lanes of electronic lights for drills. I would have a maximum of 3 athletes in a lane. All conditioning workouts were timed electronically. Every single event was recorded. Athletes' knew exactly how they were doing the entire workout. I knew how everyone performed after the workout. There were no assumptions.
I always included the NFL Combine drills. One of the NFL drills is the 20 yard shuttle, which requires keeping your center of gravity low. Telling an athlete to stay low is one thing, when they run a drill and see their time improve because they are low is another.
Low meant as low as possible and athletes' saw by watching their teammates and the clock low required two hands, one to touch the line and the other to come out of the hole.
After watching one another and looking at each other's times, they refined their technique by experimenting with their form. What was surprising to all is that some of the linemen were running faster than the young skill in this particular drill. This also reinforced technique and perfected the deftness of the drill. I was delighted, because the purpose of the drill for me was not to run at the NFL Combine, but to learn how to change direction in the most efficient manner possible.
When you are in a Championship program and things are competitive athletes give the effort you ask. I also observed this, that athletes often achieved their best times in drills 20 yards or less, sometimes on the 7th, 8th, 10th or even, 15th or 20th attempt. This was surprising to me as I expected the best times always to be relatively early. This accentuates how important skill is in change of direction. When all the levers in your system are working just right you can hit your best time.
The following are average NFL Combine times; it is a performance guide. Remember a successful man can be an average man who is focused. When the event requires skill and the athlete focuses in on improvement they will improve.
Position Time Position Time
FB 4.35 FS 4.25
HB 4.26 SS 4.30
QB 4.45 DC 4.22
WR 4.32 ILB 4.42
TE 4.34 OLB 4.42
C 4.77 DE 4.50
G 4.82 DT 4.75
OT 4.84 NT 4.65
Get Strong on the Pendulum Pulldown
Reaction Time, Movement Time, Device Time and Honing In
In 1927 at Cornell University, Exercise Physiologist and Nobel Laureate, Archibald Vivian Hill took large coils of wire and used them to detect magnets worn by sprinters as they raced by them. He calculated velocity and acceleration by knowing the distance between the coils.
Today electronics are commonplace in trying to remove error from measuring sprinting performance.
The greatest error in hand timing is at the start. This is the reaction time of the person timing. Reaction time is the time it takes for the timer to perceive that the movement of the runner has occurred and decide to respond. The response will be to press the start button on the stop watch. By using electronics the error of the timers' reaction time is eliminated.
Movement time is the time from when the response has been mentally engaged by the coach to perform the required muscle movement of pressing the button. This is the actual pushing of the button to start the stop watch by moving the finger. Movement time is very quick and has little variation between coaches.
Device Response Time is relative to the quality of equipment that you are using. Mechanical devices take time to engage even after the coach has acted. A stiff clunky stop watch versus a smooth quick slick device.
The fastest stop watch is the "attosecond stopwatch" used in physics for atomic particles. The good news is that the variance between stop watches is negligible and for coaching purposes all stop watches can be construed as ultrafast.
Stopping the stop watch can have very little error as long as the timer has a selected point of stopping and all the timers agree that they are going to engage the watch at the same point i.e., the athletes back as he crosses the finish line. Honing in on the runner as they head to the finish line and knowing the decision point can reduce the reaction time to an insignificant part of the total time.
Coaching
All coaches should agree on exactly what movement by the athlete will constitute engaging their watch.
All coaches should agree on what constitutes the finish.
All timing for testing should be done by more than one coach.
All coaches should meet about the human error in timing.
Suggestions for Posting Results
Post all of the times
Post none of the times and individually tell each athlete
Post the average time
Throw out the high and low times and post results
Pendulum 3 Way Row.... Get Strong