Multi-directional training involves movements in multiple planes like lateral shuffling, backward running, and rotational movements. It is important for improving athletic ability, developing fundamental movement patterns, and reducing injury risk. There are many ways to structure multi-directional training, including linear, lateral, and rotational movements, at varying intensities. An effective approach builds quality movement through tiered progressions, starting with fundamentals and gradually increasing complexity, constraints, and integration into sport-specific training.

1. © 2020 National Strength and Conditioning Association
© 2020 National Strength and Conditioning Association
PRACTICAL APPLICATIONS FOR
MULTI-DIRECTIONAL TRAINING
Jimmy Pritchard MSc, RSCC, CSCS, TSAC-F

2. CONFLICT OF INTEREST STATEMENT
I have no actual or potential conflict of interest in
relation to this presentation.

3. WHAT DO WE MEAN BY
“MULTIDIRECTIONAL
TRAINING?”
o Synonymous with
many terms:
o Agility
o Quickness
o Foot Speed
o Athleticism

4. MULTIDIRECTIONAL TRAINING
DEFINED
“Category of movement skills that account for all movements
and movement sequences occurring in sport under non-
reactive and reactive conditions.”

5. WHY IS IT
IMPORTANT?
• Increases athletic ability (particularly in field sports)
• Establishes fundamental movement patterns/principles
athletes will require for competitive bouts
• Can improve athlete body awareness thereby reducing
likelihood of injury

6. WIDE VARIETY
Multi-directional training gets
overcomplicated rather quickly.
Better to take a step back, look at all
the possibilities from a 30,000 ft view

7. MULTIDIRECTIONAL TRAINING POSSIBILITIES
Linear (forward) Linear (backward) Lateral Rotational
Acceleration
Continuous
Backpedal
Continuous
Shuffle
Continuous
Crossover Continuous or
Transition
Absolute Speed
Continuous
Deceleration
Transition
Cutting
Transition
Open step Transition
Deceleration
Transition
Drop Step Transition

8. 2 MAIN
CATEGORIES…

10. SO…WHAT’S THE
POINT???

11. KEY POINTS
A lot of training centers
around drills in isolation or a
single component. Think 5-
10-5’s, T Drills, etc.
Many athletes do not have
the chance to progress
through the necessary steps
to build high level capacities.
Training needs to meet them
where they’re at.
There is no “universal way”,
we require a multi-faceted
approach.

13. CONVERSELY
Practice in sport does not equal training
The most effective way improve athletic performance is to practice
said sport.
We aim to target specific capacities in a measured way

14. SYSTEMATIC APPROACH
WE MUST BUILD THE FOUNDATION WE MUST MASTER IMPORTANT
SKILLS
WE MUST CONTINUOUSLY SHARPEN
SAID SKILLS AND CONTINUOUSLY
SEEK TO EXPAND UPON THEM

15. Agility
Maneuverability
COD SPEED
3 KEY AREAS

16. Unique to COD is the
predetermined movement
solutions performed while
sidestepping or
performing braking
intensive cutting
How quickly can one go
from Point A  Point B?
COD SPEED

17. AGILITY
Unique to agility is
the perceptual-
cognitive component
(e.g. reaction to
stimuli or situation)
How quickly can one
react or make
decisions?

18. Unique to maneuverability is
the use of certain changes in
mode for positioning, not
directly related to maximal
speed and may be tactical (e.g.
transition to side-shuffle)
How will one react? With what
method?
MANEUVERABILITY

19. THE APPROACH

20. TIER 1: BUILDING
FOUNDATIONAL
QUALITIES
» Understanding key
principles and building
foundational strength:
▪ Center of mass
▪ Foot striking patterns
▪ Toes to shin
▪ Postures

21. FUNDAMENTAL
CONCEPTS
» Posture Focus: Center of
Mass vs Base
» Leg Action: Inside vs.
Outside
» Arm/Head Action:
Rotation Balance
▪ Where the head goes
the rest of our body
follows

22. TIER 3: “MASTERY”
» Tasks become increasing complex, higher level reactivity and
anticipation.
▪ Still warm up with foundational qualities
– These skills will atrophy if we aren’t careful.
▪ Introducing different tasks
▪ Introducing different constraints
▪ Manipulating environment
▪ Nonlinear Pedagogy

23. © 2020 National Strength and Conditioning Association
© 2020 National Strength and Conditioning Association
TASK ELEMENTS
-New or something accustomed too?
-Visual, auditory, etc.?
-Competitive, cognitively demanding, etc.?
-Specific tactics?

24. ENVIRONMENTAL FACTORS
Turf, gym floor,
concrete, etc.?
Time of day? Weather? Noise? Location

25. PERFORMER
» 1v1, 1v2, individual?
» Skill level?
» Motivation?
» Anthropometry

26. © 2020 National Strength and Conditioning Association
© 2020 National Strength and Conditioning Association
LASTLY, INTEGRATION IS
KEY
Important to integrate into the wider program
-What phase are we in?
-Before or after resistance training?
-Further conditioning required?
-Don’t be afraid to progress and regress

27. SESSION STRUCTURE

28. KEY RESOURCES

29. A SPECIAL THANK YOU TOO:
Brian Kula
John Cole
Darren Krein
Mike Benedict
Mark Ryan
Dan Linsacum
Ryan Swope
Tim Holan
Kristin Heumann