The individual will start with a 2 set program within the first week. A 3 set program the second week and a 4 set program the 3rd week. Before the first week the Illinois agility test will be performed to get an indication of where the performer is before the training program begins. At the end of each week, the same test will be performed; too see if there has been an improvement in the individuals agility.
Illinois agility test - Equipment required: flat non-slip surface, marking cones, stopwatch, measuring tape.
Procedure - The length of the course is 10 meters and the width (distance between the start and finish points) is 5 meters. Four cones are used to mark the start, finish and the two turning points. Another four cones are placed down the center an equal distance apart. Each cone in the center is spaced 3.3 meters apart. Subjects should lie on their front (head to the start line) and hands by their shoulders. On the 'Go' command the stopwatch is started, and the athlete gets up as quickly as possible and runs around the course in the direction indicated, without knocking the cones over, to the finish line, at which the timing is stopped.
Agility is the ability to change direction at speed.
Changing direction uses Newton's 3rd law - To every action there is always opposed an equal reaction
Increase body temperature, Decrease muscle stiffness, increases heart rate, Increased blood flow through active tissues increasing metabolism and temperature, lower viscous resistance within warmed up muscles, Mental focus on training or competition.
Gets rid of waste products e.g. Lactic acid, Reduces chance of delayed onset of muscular soreness(DOMS), Maintains venous return, allows heart to return to resting rate.
Exercise 1:
1. Run through the ladder placing one foot in the middle of each square
2. Emphasize arm swing, powerful high knee drive with the toes dorsiflexed and quick ground contact
Exercise 2:
1. Run through the ladder touching both feet in each square.
2. Emphasize arm swing, powerful high knee drive with the toes dorsiflexed and quick ground contact.
Exercise 3:
1. Begin by standing sideways to the ladder
2. Moving in a lateral fashion to your right, step into the first square with the right foot
3. Step in with the left foot
4. Step back out with the right foot.
5. Step back out with the left foot.
6. Repeat the sequence from 2 to 5 all the way along the ladder.
Exercise 4:
1. Perform the drill in a sideways position to the ladder.
2. Moving to the right, place the right foot into the first square
3. Next, step across the ladder with the left foot.
4. Remove the right foot from the ladder placing it next to your left foot
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:
- Start straddling one side of the ladder - right foot in the first square and your left foot outside of the ladder.
- 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.
- Do a jump to your left so your left foot stays in the ladder square and your right foot lands outside the ladder.
- 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.
- Do a jump to your right so your right foot stays in the ladder square and your left foot lands outside the ladder.
- Repeat the sequence from 2 to 5 all the way along the ladder.
Exercise 6:
- Begin standing sideways to the ladder.
- Step into the first square with the right foot.
- Next, step over the ladder to the other side with the left foot
- Step with the right foot laterally to the next square
- Next, step over the ladder to the other side with the left foot.
- Step with the right foot laterally to the next square.
- Repeat the sequence from 3 to 6 all the way along the ladder.
Might be better to action plan for FIELDING (ground fielding, catching, throwing, backing up...) as it will give you more drills to chose and you could build up to game situations
Action plan 2 – Catching and fielding
Catching -
Watch ball carefully throughout
P - Preparation - Get into position, Move feet, Get hands ready to catch ball.
E - Execution - Cup hands and catch ball below head and eyes, Bend legs and get good balanced position.
R - Recovery - Take the force of the ball away from the body so the ball does not bounce or hurt your hands.
Base rotations
- Base rotations will better your offense and defense.
- Imagine a large X on the ground. Place your feet at the ends of one leg of the X. Square your shoulders and rotate your hips 45 degrees. Now, rotate your hips so your feet move from one leg of the X to the other. Work your abs and core to rotate the lower body. Keeping your shoulders square, pump your arms the opposite direction of your legs.
- Performing base rotations for two sets of four seconds; work up to performing two sets of six to eight seconds. When two sets at six to eight seconds are an easy rotation, perform three sets of four seconds and work up to six to eight second sets. Rest for one minute between sets.
- Once you master base rotations,
- Enhancing the drill with sprints. Start back at two sets of four seconds when you add sprints. At the end of each set try to either: sprint forward eight yards, crossover step and sprint right or left eight yards, or drop step left or right and sprint back eight yards. Again, rest one minute between sets.
Lateral bounds
To perform lateral bounds, stand on your right foot. Using only the right leg, jump as high and far to your left as possible and land on your left foot. Once you land, hold that position for three seconds. Then, using only your left leg, repeat that motion, but move to the right. Again, hold the position for three seconds. Perform two to three sets of three to five bounds with a minute to a minute and a half rest between sets.
- Once this phase of the drill is mastered, add additional movements. The second phase of lateral bounds starts on your right foot. Jump as high and as far as possible to your left, landing on your left foot. Now, using only your left leg, immediately jump back to the right. Spend as little time as possible on your left foot and jump as high and far as possible back to the right. Land on your right foot and hold that position for three seconds. Perform two sets of three to five reps with a minute to a minute and a half rest between sets. Perform the first set starting on the right foot, and the second on the left foot. The last phase of lateral bounds involves continuous movement. Starting on your right foot—using only your right leg—jump as high and far as possible to the left. Then immediately, in the same manner, leap back to your right. Repeat leaping back and forth from the left to the right as fast as possible for 10 leaps (five to each side). Perform two to three sets of this phase. Rest for two minutes between sets.
Three-hurdle drill
- The three-hurdle drill develops rapid response for quick feet.
- Quick feet enhance fielding range and reaction time, as well as speed and quickness for base running.
- To perform the three-hurdle drill, setup three six-inch high hurdles or obstacles one yard apart. Straddle the first hurdle with your left foot on the outside of the hurdle. Now, sprint laterally over the hurdles to your right. As you step over the last hurdle, plant your right foot and hold the position for three seconds. Repeat the drill sprinting laterally left. Hold the position on your left foot as you step over the last hurdle. Perform two to three sets of four to six reps. Rest a minute to a minute and a half between sets.
Adaptation 1
Start again by straddling the first hurdle with your left foot outside. Sprint laterally to your right. Next, plant your right foot on the outside of the last hurdle and immediately sprint laterally back to your left. As you plant your left foot on the outside of the last hurdle, hold the position for three seconds. Perform two sets of four reps in each direction—two sets starting on the left of the hurdle and two sets starting on the right. Rest a minute to a minute and a half between sets.
Adaptation 2
Starting in the same position, run back and forth laterally over the hurdles as fast as possible for six to 10 seconds. Make sure to place only one foot outside of the last hurdle before laterally sprinting the opposite direction. Perform two to four sets for six to 10 seconds per set. Rest a minute to a minute and a half between sets.
Adaptation 3
Add sprints to the end of the hurdle movements. Starting in the same position, sprint laterally to the right over the hurdles and back. Then, as you step over the last hurdle, perform one of the following listed sprints.
- Immediately sprint forward eight yards.
- Turn right, and sprint straight ahead over the hurdles eight yards.
- Drop step and sprint straight away from the hurdles eight yards. Verstegen suggests two to three sets of four to six reps on the hurdle drills and sprints. Start with the first and simplest sprint pattern, and progress to performing the drop step and sprint movement.
In-season three-hurdle drill variation
- perform the listed hurdle-to-sprint movements continuously, jogging back to the hurdles to perform the next sprint. For example, sprint laterally over the hurdles to the left and back to right; then sprint forward eight yards. Next, jog back to the hurdles; immediately sprint laterally over the hurdles to your left and back to the right, then turn toward the hurdles as you step over the last hurdle and sprint straight over the hurdles eight yards. Jog back to the hurdles and continue this pattern for each sprint.
