Acceleration, Agility Mobility

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Acceleration, Agility Mobility

  1. 1. ACCELERATION, AGILITY AND MOBILITY ROBB ROGERS M.Ed.,M.S.C.C.,C.S.C.S.
  2. 2. ACCELERATION <ul><li>THE ABILITY TO OVERCOME INERTIA AND MOVE IN A PARTICULAR DIRECTION ADDING MOMENTUM WITH EACH SUCCESSIVE STEP. </li></ul>
  3. 3. AGILITY <ul><li>ABILITY TO DEMONSTRATE A VARIETY </li></ul><ul><li>OF FOOT MOVEMENT RHYTHMS AND </li></ul><ul><li>SKILLS WHILE DEMONSTRATING </li></ul><ul><li>BALANCE AND BODY CONTROL. </li></ul><ul><li>MAY OR MAY NOT CREATE MOVEMENT </li></ul><ul><li>IN A PARTICULAR DIRECTION. </li></ul>
  4. 4. MOBILITY <ul><li>ABILITY TO CREATE A VARIETY OF FOOT MOVEMENTS AND RHYTHMS WHILE ACCELERATING IN A PARTICULAR DIRECTION(S) WITH BALANCE AND BODY CONTROL. </li></ul>
  5. 5. ACCELERATION MECHANICS <ul><li>STANCE </li></ul><ul><li>POSTURE </li></ul><ul><li>ARM ACTION </li></ul><ul><li>LEG ACTION </li></ul><ul><li>FIRST STEP </li></ul><ul><li>GET AWAY STEP </li></ul>
  6. 6. DRILL CUES <ul><li>VISUAL </li></ul><ul><li>AURAL </li></ul><ul><li>AUDITORY </li></ul><ul><li>KINESTHETIC </li></ul>
  7. 7. DRILL RESPONSE <ul><li>CLOSED RESPONSE – ONLY ONE RESPONSE IS EXPECTED AND CORRECT </li></ul><ul><li>OPEN RESPONSE – A VARIETY OF RESPONSES IS CORRECT, DEPENDING UPON THE CUE GIVEN. </li></ul>
  8. 8. LINEAR VS. LATERAL <ul><li>MECHANICAL SIMILARITIES AND DIFFERENCES </li></ul><ul><li>THE WHEEL </li></ul>
  9. 9. STANCES <ul><li>TWO POINT </li></ul><ul><li>THREE POINT </li></ul><ul><li>FOUR POINT </li></ul><ul><li>6 POINT </li></ul><ul><li>PRONE </li></ul><ul><li>SUPINE </li></ul><ul><li>SEATED </li></ul>
  10. 10. START DRILLS <ul><li>TALL, FALL & RUN </li></ul><ul><li>SCRAMBLE UP & GO LINEAR/LATERAL </li></ul><ul><li>MOUNTAIN CLIMBER START </li></ul><ul><li>ROLLOVER START </li></ul><ul><li>TRACK START </li></ul><ul><li>MEDIBALL - RESISTED </li></ul><ul><li>TUBING - ASSISTED </li></ul><ul><li>THE WHEEL </li></ul>
  11. 11. TRANSITION DRILLS <ul><li>PUSH – PUSH </li></ul><ul><li>PUSH – PUSH AND GO </li></ul><ul><li>LINEAR – FORWARD/BACKWARD </li></ul><ul><li>LATERAL </li></ul><ul><ul><li>CROSSOVER RUN </li></ul></ul><ul><ul><li>SHUFFLE </li></ul></ul><ul><ul><li>CARIOCA </li></ul></ul>
  12. 12. RESISTED DRILLS <ul><li>SLEDS </li></ul><ul><li>TUBING </li></ul><ul><li>HILLS </li></ul><ul><li>PARACHUTE </li></ul>
  13. 13. ASSISTED DRILLS <ul><li>DOWN HILL </li></ul><ul><li>TUBING </li></ul><ul><li>WITH WIND </li></ul>
  14. 14. AGILITY <ul><li>LADDER </li></ul><ul><li>DOT DRILLS </li></ul><ul><li>JUMP ROPE </li></ul><ul><li>STEP UPS </li></ul><ul><li>LINE HOPS </li></ul>
  15. 15. MOBILITY <ul><li>UNIDIRECTIONAL DRILLS </li></ul><ul><li>SPEED ANGLES </li></ul><ul><li>SHUTTLES </li></ul>
  16. 16. UNIDIRECTIONAL DRILLS <ul><li>BACKPEDAL INTO A SPRINT </li></ul><ul><li>SHUFFLE INTO A SPRINT </li></ul><ul><li>CARIOCA INTO A SPRINT </li></ul><ul><li>CROSSOVER RUN INTO A SPRINT </li></ul>
  17. 17. SPEED ANGLES <ul><li>W DRILL </li></ul><ul><li>STAR DRILL </li></ul><ul><li>SQUARE DRILL </li></ul><ul><li>TRIANGLE DRILL </li></ul><ul><li>CIRCLE DRILLS </li></ul>
  18. 18. SHUTTLES <ul><li>PRO SHORT SHUTTLE (5-10-5) </li></ul><ul><li>PRO 60 YARD SHUTTLE (5-10-15) </li></ul><ul><li>LINE TOUCHES </li></ul><ul><li>VARIATIONS </li></ul><ul><ul><li>SHUFFLE </li></ul></ul><ul><ul><li>CARIOCA </li></ul></ul><ul><ul><li>BACKPEDAL/SPRINT </li></ul></ul>
  19. 19. PLYOMETRICS <ul><li>WHAT IS THE DIFFERENCE BETWEEN PLYO’S AND AGILITIES/MOBILITIES? </li></ul>
  20. 20. THE DIFFERENCE <ul><li>PLYOMETRICS ARE FROM TRACK </li></ul><ul><li>MOBILITY/AGILITY DRILLS ARE FROM SPORT </li></ul>
  21. 21. QUANTIFICATION <ul><li>MOBILITY/AGILITY DRILLS AND PLYO’S ARE STRENGTH TRAINING DRILLS </li></ul><ul><li>THE LOAD IS BODYWEIGHT </li></ul><ul><li>THE TRAINING STIMULUS IS SPEED OF MOVEMENT/RESPONSE </li></ul>
  22. 22. SETS AND REPS = VOLUME <ul><li>4 SETS OF 5 REPS IS 20 REPS </li></ul><ul><li>4 DRILLS OF 10 FOOT CONTACTS IS 40 REPS </li></ul>
  23. 23. DRILL TYPE DETERMINES INTENSITY <ul><li>AGILITIES – MOSTLY LOW LEVEL IN TERMS OF INTENSITY </li></ul><ul><li>MOBILITY DRILLS </li></ul><ul><ul><li>UNIDIRECTIONAL ARE LOW LEVEL </li></ul></ul><ul><ul><li>SPEED ANGLES ARE MEDIUM INTENSITY </li></ul></ul><ul><ul><li>SHUTTLES ARE HIGH INTENSITY </li></ul></ul>
  24. 24. PLYOMETRIC INTENSITY <ul><li>IN PLACE VS. MOVING </li></ul><ul><li>TWO LEG JUMPS VS. 1 LEG HOPS </li></ul><ul><li>BOUNDS (ALTERNATE LEG JUMP) </li></ul><ul><li>SHORT RESPONSE (UNDER 10) VS. LONG RESPONSE (OVER 10 FOOT CONTACTS </li></ul><ul><li>SHOCK – DEPTH JUMPS </li></ul>
  25. 25. TRAINING DESIGN <ul><li>SPEED EARLY IN THE WEEK & EARLY IN THE WORKOUT </li></ul><ul><li>POWER IN MID WEEK & MID WORKOUT </li></ul><ul><li>STRENGTH LATE IN THE WEEK AND LATE IN THE WORKOUT </li></ul><ul><li>FITNESS IS LAST IN THE WORKOUT AND AT THE END OF THE WEEK </li></ul>
  26. 26. WHAT IS SPEED? <ul><li>ABSOLUTE SPEED </li></ul><ul><li>OVERSPEED </li></ul><ul><li>TECHNIQUE/FORM ABOVE 85% </li></ul><ul><li>PLYOMETRICS CAN BE SPEED AND/OR POWER DEPENDING ON GROUND CONTACT TIME AND ABILITY OF THE ATHLETE </li></ul>
  27. 27. WHAT IS POWER? <ul><li>STANCE & START DRILLS </li></ul><ul><li>MOBILITY DRILLS </li></ul><ul><li>PLYOMETRICS ARE ALL POWER </li></ul>
  28. 28. HOW MUCH? <ul><li>AGILITIES </li></ul><ul><ul><li>LOW UNDER 100 REPS </li></ul></ul><ul><ul><li>MEDIUM UP TO 250 REPS </li></ul></ul><ul><ul><li>HIGH UP TO 400 REPS </li></ul></ul><ul><ul><li>EXTREME OVER 500 REPS </li></ul></ul><ul><li>MOBILITIES </li></ul><ul><ul><li>LOW UP TO 25 REPS </li></ul></ul><ul><ul><li>MEDIUM UP TO 50 REPS </li></ul></ul><ul><ul><li>HIGH OVER 50 REPS </li></ul></ul><ul><ul><li>EXTREME OVER 75 REPS </li></ul></ul>
  29. 29. SPEED CONTINUUM SPEED POWER STRENGTH YOU MUST TRAIN FROM END TO END
  30. 30. THANK YOUS <ul><li>VERN GAMBETTA </li></ul><ul><li>JIMMY RADCLIFFE </li></ul><ul><li>RUSS BALL </li></ul><ul><li>MIKE CLARK </li></ul><ul><li>MIKE BOYLE </li></ul><ul><li>CARLOS SANTANA </li></ul><ul><li>AL VERMEIL </li></ul><ul><li>GARRET GIEMONT </li></ul><ul><li>PERFORM BETTER </li></ul>

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