Sport Speed and Agility Training

["Precompetition\tPhase Beginning\t with\t the\t precompetition\t phase,\t less\t time\t will\t be\t available\t for\t speed and\t agility\t work,\t as\t more\t time\t will\t need\t to\t be\t spent\t on\t sports\t practices, exhibition\t games,\t etc.\t Because\t less\t time\t is\t available\t for\t training,\t the\t training must\tbe\tmore\tfocused\tand\tmore\tintense\tto\tcontinue\tto\tcarry\ta\ttraining\teffect. For\tthe\tmost\tpart,\tgeneral\ttraining\twill\tbe\tgreatly\treduced\tin\tfavor\tof\ttraining that\t will\t have\t a\t more\t significant\t transfer\t to\t the\t playing\t field.\t Some\t qualities, such\t as\t conditioning,\t will\t simply\t be\t maintained\t during\t this\t phase.\t Table\t 8-13 highlights\t those\t qualities\t that\t should\t be\t developed\t during\t this\t phase\t and\t the types\t of\t exercises\t that\t could\t be\t used.\t Note\t that,\t whenever\t possible,\t sport- specific\telements\t(such\tas\tbases,\treacting\tto\tthe\tball,\treacting\tto\tthe\tsound\tof\tthe bat,\tetc.)\tshould\tbe\tincluded\tin\tthe\tdrills.","Due\t to\t the\t increased\t sport\t practice\t demands,\t training\t will\t be\t scaled\t back during\tthis\tphase,\tideally\tto\ttwo\tor\tthree\ttraining\tsessions\tper\tweek.\tTable\t8-14 provides\t a\t sample\t week\t of\t workouts\t during\t the\t precompetition\t phase.\t All physical\t qualities\t are\t trained\t during\t each\t session.\t However,\t the\t goal\t behind sprinting\ttechnique\tand\tconditioning\tis\tmaintenance\tof\tthose\tqualities.","Competition\tPhase Between\t competitions,\t the\t need\t for\t sport-specific\t practices,\t and\t travel,\t little time\tis\tavailable\tfor\tspeed\tand\tagility\ttraining\tduring\tthe\tcompetition\tphase.\tAs training\t is\t scaled\t back,\t the\t coach\t should\t search\t for\t exercises\t that\t develop several\t qualities\t in\t order\t to\t make\t efficient\t use\t of\t training\t time\t (see\t Table\t 8-15 for\t an\t example).\t Remember\t to\t include\t sport-specific\t stimuli\t during\t the execution\tof\tmany\tof\tthese\tdrills. Ideally,\t the\t athlete\t should\t train\t one\t to\t three\t times\t per\t week\t during\t the competition\t phase.\t Because\t of\t the\t length\t of\t the\t season,\t training\t should\t be carefully\tperiodized\tto\tensure\tthat\tathletes\tmaintain\ttheir\tfitness\tlevels.\tTable\t8- 16\t provides\t a\t sample\t week\t of\t competition\t phase\t workouts\t ,\t with\t the\t athlete training\t twice\t a\t week.\t Dynamic\t flexibility\t exercises\t are\t included\t in\t each session.\t However,\t whenever\t possible,\t exercises\t that\t train\t multiple\t physical qualities\tare\tused.","Agility\tDrills The\tremainder\tof\tthis\tchapter\twill\tcover\tsample\tagility\tdrills\tthat\tmay\tbe\tused\tto help\t meet\t baseball\u2019s\t unique\t demands.\t Although\t different\t positions\t have somewhat\t different\t needs,\t the\t fundamental\t movement\t skills\t that\t apply\t to\t all positions\tare\tincluded\tin\tthese\tdrills.\tWith\tthe\texception\tof\tdrill\t#1\t(which\tmay also\tbe\tused\tas\ta\tconditioning\tdrill),\tfull\trecovery\tshould\tbe\temphasized\ton\teach drill,\talong\twith\tcorrect\texecution. Agility\tPattern:\tDrill\t#1 Purpose:\tDevelop\tacceleration\tand\tstopping\tability. Objectives: Maintain\tbody\tcontrol. Develop\tspecific\trate\tof\tforce\tproduction. Lower\tcenter\tof\tgravity\twhen\tdecelerating. Description: The\t athlete\t should\t begin\t at\t the\t start\t line\t and\t run\t to\t the\t five-yard\t line,\t run back\tto\tthe\tstart,\trun\tto\tthe\t10-yard\tline,\trun\tback\tto\tthe\tstart,\trun\tto\tthe\t15- yard\tline,\trun\tback\tto\tthe\tstart,\trun\tto\tthe\t20-yard\tline,\tand\trun\tback\tto\tthe start. The\tathlete\tshould\taccelerate\twith\t100\tpercent\teffort. The\tathlete\tshould\tmaximize\tforward\tlean\twhen\tinitially\taccelerating. The\tathlete\tshould\tuse\ta\tforceful,\thigh\tknee\tlift\twhen\tinitially\taccelerating. The\tathlete\tshould\tdrop\this\tcenter\tof\tgravity\twhile\tdecelerating. The\tathlete\tshould\tuse\tshort,\tchoppy\tsteps\tto\tdecelerate\tquickly. The\tathlete\tshould\tmaintain\ta\tneutral\tspine\tat\tall\ttimes. Increasing\tComplexity\/Difficulty: Stagger\tthe\tdistance\tof\tthe\tcones. Increase\tthe\tnumber\tof\tcones. Perform\tthe\tdrill\twith\ta\tball. Use\t two\t identical\t patterns\t of\t cones\t and\t have\t athletes\t race\t each\t other","through\tthe\tdrill. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\t20\tand\t40\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#2 Purpose:\tDevelop\tlateral\tacceleration,\tlateral\tstopping\tability,\tand\tbody\tcontrol. Objectives: Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Reduce\tunnecessary\tbody\tmovements. Train\teye-hand-foot\tcoordination. Description: Place\ttwo\tcones\ttwo\tto\tthree\tyards\tapart\tfor\tshuffling. Place\ttwo\tcones\tsix\tto\ttwelve\tyards\tapart\tfor\trunning. The\tathlete\tshould\tnot\tcross\tover\this\tfeet\tduring\tthe\tdrill\tif\tshuffling. The\tathlete\tshould\tmaintain\ta\tlow\tcenter\tof\tgravity,\tkeeping\tthe\tknees\tand hips\tbent\twhile\tshuffling. The\tathlete\tshould\tmove\this\tfeet\tas\tquickly\tas\tpossible\twhile\tshuffling. The\tathlete\tshould\tlower\this\tcenter\tof\tgravity\tas\the\tturns\tthrough\tthe\tcones","while\trunning. The\t athlete\t should\t drop\t the\t inside\t shoulder\t and\t extend\t the\t arm\t toward\t the ground\twhile\tturning\twhen\trunning. The\tathlete\tshould\temphasize\ta\thigh\tknee\tlift\twhile\taccelerating\toff\tthe\tturn while\trunning. Increasing\tComplexity\/Difficulty: The\tcoach\tcan\tpass\ta\tball\tback\tand\tforth\tto\tthe\tathlete\twhile\tshuffling. The\tcoach\tcan\thave\tthe\tathlete\trun\tfor\ta\tball\toff\tthe\tend\tof\tthe\tdrill. The\t cones\t can\t be\t spread\t further\t apart\t to\t emphasize\t stopping\t mechanics while\trunning. The\tcoach\tcan\ttime\tthe\tdrill\tfor\tcompleted\tcycles\tthrough\tthe\tpattern. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\teight\tand\ttwelve\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#3 Purpose:\tDevelop\tacceleration,\tstopping\tability,\tand\tbody\tcontrol. Objectives: Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Reduce\tunnecessary\tbody\tmovements.","Train\teye-hand-foot\tcoordination. Description: Place\tthree\tcones\tin\tan\tupside-down\ttriangle. Have\tthe\tathlete\tdo\tthe\tfollowing: Run\tfrom\tcone\tnumber\tone\tto\tcone\tnumber\ttwo. Touch\tcone\tnumber\ttwo\tand\trun\tback\tto\tcone\tnumber\tone. Touch\tcone\tnumber\tone\tand\trun\tto\tcone\tnumber\tthree. Touch\tcone\tnumber\tthree\tand\trun\tback\tto\tcone\tnumber\tone. Increasing\tComplexity\/Difficulty: The\t drill\t may\t be\t performed\t using\t shuffling,\t backpedaling,\t or\t some combination\tthereof. The\tcoach\tcan\tpass\ta\tball\tback\tand\tforth\tto\tthe\tathlete. The\tcoach\tcan\thave\tthe\tathlete\trun\tfor\ta\tball\toff\tthe\tend\tof\tthe\tdrill. The\t cones\t can\t be\t spread\t further\t apart\t to\t emphasize\t stopping\t mechanics while\trunning. The\tcoach\tcan\ttime\tthe\tdrill\tfor\tcompleted\tcycles\tthrough\tthe\tpattern. The\tcoach\tcan\tset\tup\ttwo\tcourses\tand\thave\tathletes\trun\tagainst\teach\tother. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\teight\tand\ttwelve\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval.","Agility\tPattern:\tDrill\t#4 Purpose:\t Develop\t acceleration,\t stopping\t ability,\t lateral\t acceleration,\t and\t body control. Objectives: Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Reduce\tunnecessary\tbody\tmovements. Train\teye-hand-foot\tcoordination. Description: Place\tfour\tcones\tin\ta\t\u201cT\u201d\tshape\t(see\tFigure\t8-4). Have\tthe\tathlete\tdo\tthe\tfollowing: Run\tfrom\tcone\tnumber\tone\tto\tcone\tnumber\ttwo. Touch\tcone\tnumber\ttwo\tand\tshuffle\tto\tcone\tnumber\tthree. Touch\tcone\tnumber\tthree\tand\tshuffle\tto\tcone\tnumber\tfour. Shuffle\tfrom\tcone\tnumber\tfour\tto\tcone\tnumber\ttwo. Touch\tcone\tnumber\ttwo\tand\tbackpedal\tto\tcone\tnumber\tone. The\tathlete\tshould\tmaintain\ta\tlow\tcenter\tof\tgravity,\tkeeping\tthe\tknees\tand hips\tbent\twhile\tshuffling. The\tathlete\tshould\tmove\this\tfeet\tas\tquickly\tas\tpossible\twhile\tshuffling. The\tathlete\tshould\temphasize\ta\thigh\tknee\tlift\tas\the\taccelerates\toff\tthe\tturn while\trunning. Increasing\tComplexity\/Difficulty: The\tdirection\tthe\tathlete\truns\tmay\tbe\tchanged. The\tcoach\tcan\tpass\ta\tball\tback\tand\tforth\tto\tthe\tathlete. The\tcoach\tcan\thave\tthe\tathlete\trun\tfor\ta\tball\toff\tthe\tend\tof\tthe\tdrill. The\t cones\t can\t be\t spread\t further\t apart\t to\t emphasize\t stopping\t mechanics while\trunning. The\tcoach\tcan\ttime\tthe\tdrill\tfor\tcompleted\tcycles\tthrough\tthe\tpattern. The\tcoach\tcan\tset\tup\ttwo\tcourses\tand\thave\tathletes\trun\tagainst\teach\tother. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\teight\tand\ttwelve\tseconds.","Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#5 Purpose:\t Develop\t acceleration,\t stopping\t ability,\t lateral\t acceleration,\t and\t body control. Objectives: Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Reduce\tunnecessary\tbody\tmovements. Train\teye-hand-foot\tcoordination. Description: On\tcommand,\tthe\tathlete\tsprints\tforward. When\tthe\tcoach\tsignals,\tthe\tathlete\tshould\tbegin\tshuffling\tto\tthe\tright\tor\tto the\tleft. When\tthe\tcoach\tsignals,\tthe\tathlete\tshould\tstop\tshuffling\tand\tsprint\tstraight ahead. The\tathlete\tshould\tmaintain\ta\tlow\tcenter\tof\tgravity,\tkeeping\tthe\tknees\tand hips\tbent\twhile\tshuffling. The\tathlete\tshould\tmove\this\tfeet\tas\tquickly\tas\tpossible\twhile\tshuffling. The\tathlete\tshould\temphasize\ta\thigh\tknee\tlift\twhile\taccelerating. Increasing\tComplexity\/Difficulty: The\tcoach\tcan\tpass\ta\tball\tback\tand\tforth\tto\tthe\tathlete. The\tcoach\tcan\thave\tthe\tathlete\trun\tfor\ta\tball\toff\tthe\tend\tof\tthe\tdrill. The\tcoach\tcan\ttime\tthe\tdrill\tfor\tcompleted\tcycles\tthrough\tthe\tpattern.","The\tcoach\tcan\tset\tup\ttwo\tcourses\tand\thave\tathletes\trun\tagainst\teach\tother. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\teight\tand\ttwelve\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#6 Purpose:\t Develop\t acceleration,\t stopping\t ability,\t lateral\t acceleration,\t the crossover\tstep,\tand\tbody\tcontrol. Objectives: Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Reduce\tunnecessary\tbody\tmovements. Train\teye-hand-foot\tcoordination. Description: The\tathlete\tshould\tbackpedal. On\tcommand,\tthe\tathlete\tshould\tshuffle\tto\tthe\tleft\tor\tright. On\tcommand,\tthe\tathlete\tshould\texecute\tthe\tcrossover\tstep\tand\tthen\tsprint. The\tathlete\tshould\tmaintain\ta\tlow\tcenter\tof\tgravity,\tkeeping\tthe\tknees\tand hips\tbent\twhile\tshuffling. The\tathlete\tshould\tmove\this\tfeet\tas\tquickly\tas\tpossible\twhile\tshuffling.","The\tathlete\tshould\temphasize\ta\thigh\tknee\tlift\twhile\taccelerating. Increasing\tComplexity\/Difficulty: The\tcoach\tcan\thave\tthe\tathlete\tperforming\tthe\tdrill\tby\treacting\tto\tthe\tcrack of\tthe\tbat. The\t coach\t can\t have\t the\t athlete\t backpedal,\t shuffle,\t and\t sprint\t for\t longer\t or shorter\tdistances. The\tcoach\tcan\ttime\tthe\tdrill\tfor\tcompleted\tcycles\tthrough\tthe\tpattern. The\tcoach\tcan\tset\tup\ttwo\tcourses\tand\thave\tathletes\trun\tagainst\teach\tother. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\teight\tand\ttwelve\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#7 Purpose:\t Develop\t acceleration,\t stopping\t ability,\t lateral\t acceleration,\t and\t body control. Objectives: Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Reduce\tunnecessary\tbody\tmovements. Train\teye-hand-foot\tcoordination. Description:","Place\tfour\tcones\tin\ta\tbox\t(see\tFigure\t8-7)\tand\thave\tthe\tathlete: Sprint\tfrom\tcone\tnumber\tone\tto\tcone\tnumber\ttwo. Run\taround\tcone\tnumber\ttwo\tand\tsprint\tto\tcone\tnumber\tthree. Run\taround\tcone\tnumber\tthree\tand\tsprint\tto\tcone\tnumber\tfour. Run\taround\tcone\tnumber\tfour\tand\tsprint\tto\tcone\tnumber\tone. The\tathlete\tshould\tlower\this\tcenter\tof\tgravity\tas\the\tturns\tthrough\tthe\tcones while\trunning. The\t athlete\t should\t drop\t the\t inside\t shoulder\t and\t extend\t the\t arm\t toward\t the ground\twhile\tturning\twhen\trunning. The\tathlete\tshould\temphasize\ta\thigh\tknee\tlift\twhile\taccelerating\toff\tthe\tturn when\trunning. Increasing\tComplexity\/Difficulty: The\tdirection\tthe\tathlete\truns\tmay\tbe\tchanged. Backpedaling,\tcrossover\tsteps,\tand\tshuffling\tmay\tbe\tincorporated. The\tcoach\tcan\tpass\ta\tball\tback\tand\tforth\tto\tthe\tathlete. The\tcoach\tcan\thave\tthe\tathlete\trun\tfor\ta\tball\toff\tthe\tend\tof\tthe\tdrill. The\t cones\t can\t be\t spread\t further\t apart\t to\t emphasize\t stopping\t mechanics while\trunning. The\tcoach\tcan\ttime\tthe\tdrill\tfor\tcompleted\tcycles\tthrough\tthe\tpattern. The\tcoach\tcan\tset\tup\ttwo\tcourses\tand\thave\tathletes\trun\tagainst\teach\tother. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\t15\tand\t20\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval.","Agility\tPattern:\tDrill\t#8 Purpose:\tDevelop\treactive\tand\tchange-of-direction\tability. Objectives: Incorporate\tdecision-making. Reduce\tunnecessary\tbody\tmovements. Description: The\tathlete\tstarts\tin\tan\tathletic\tstance. The\tathlete\tshould\taccelerate\twith\t100\tpercent\teffort. The\tathlete\tshould\tcut\tsharply\tand\tsprint\tin\tthe\tinstructed\tdirection. The\tathlete\tshould\tmaximize\tforward\tlean\twhen\tinitially\taccelerating. The\tathlete\tshould\tuse\ta\tforceful,\thigh\tknee\tlift\twhen\tinitially\taccelerating. The\tathlete\tshould\tdrop\this\tcenter\tof\tgravity\twhile\tdecelerating. The\tathlete\tshould\tuse\tshort,\tchoppy\tsteps\tto\tdecelerate\tquickly. The\tathlete\tshould\tmaintain\ta\tneutral\tspine\tat\tall\ttimes. Increasing\tComplexity\/Difficulty: Instead\tof\trunning,\tthe\tathlete\tcan\tshuffle. Vary\tthe\tdistances. Change\tthe\tcutting\tangle. Perform\tthe\tdrill\twith\ta\tball. Use\t two\t identical\t patterns\t of\t cones\t and\t have\t athletes\t race\t each\t other through\tthe\tdrill. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\teight\tand\ttwelve\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval.","Agility\tPattern:\tDrill\t#9 Purpose:\tDevelop\treactive\tand\tchange-of-direction\tability. Objectives: Incorporate\tdecision-making. Reduce\tunnecessary\tbody\tmovements. Description: The\tathlete\tstarts\tin\tan\tathletic\tstance. The\t athlete\t backpedals\t on\t command,\t cuts\t sharply,\t and\t sprints\t in\t the designated\tdirection. The\tathlete\tshould\tmaintain\ta\tneutral\tspine\tat\tall\ttimes. Increasing\tComplexity\/Difficulty: Instead\tof\trunning,\tthe\tathlete\tshuffles. Vary\tthe\tdistances. Change\tthe\tcutting\tangle. Perform\tthe\tdrill\twith\ta\tball. Use\t two\t identical\t patterns\t of\t cones\t and\t have\t athletes\t race\t each\t other through\tthe\tdrill. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\teight\tand\ttwelve\tseconds.","Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#10 Purpose:\tDevelop\treactive\tand\tchange-of-direction\tability. Objectives: Incorporate\tdecision-making. Reduce\tunnecessary\tbody\tmovements. Description: The\tathlete\tstarts\tin\tan\tathletic\tstance. The\tathlete\tshould\trun\taround\tthe\tfirst\ttwo\tcones. Upon\treaching\tthe\tthird\tcone,\tthe\tathlete\twill\treact\tto\tthe\tcoach\u2019s\tcommand by: Sprinting\/shuffling\tto\tthe\tright\tor\tleft. Sprinting\/shuffling\tto\tthe\tright\tor\tleft\tdiagonally. Backpedaling. The\tathlete\tshould\tmaintain\ta\tneutral\tspine\tat\tall\ttimes. Increasing\tComplexity\/Difficulty: Instead\t of\t running\t past\t the\t first\t two\t cones,\t the\t athlete\t shuffles\t or backpedals.","Vary\tthe\tdistances. Change\t the\t cutting\t angle\t (i.e.,\t move\t the\t first\t two\t cones\t closer\t together\t or further\tapart). Perform\tthe\tdrill\twith\ta\tball. Use\t two\t identical\t patterns\t of\t cones\t and\t have\t athletes\t race\t each\t other through\tthe\tdrill. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\teight\tand\ttwelve\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tintervals\tmay be\tbrought\tdown\tto\t3:1\trest\tto\twork\tinterval.","Basketball Basketball\t is\t a\t team\t sport\t that\t is\t played\t and\t enjoyed\t by\t millions\t worldwide. Variations\t of\t the\t game\t are\t observed\t at\t various\t levels.\t Playing\t with\t five\t people per\tteam\tand\tfull\tcourt,\tbasketball\tis\t80\tto\t85\tpercent\tanaerobic.\tThis\thigh\tlevel of\t anaerobic\t demand\t should\t be\t reflected\t in\t training\t by\t sprint\t and\t interval training. Each\t position\t has\t specialized\t skills\t or\t characteristics\t that\t are\t conducive\t for success.\t The\t center\t is\t usually\t the\t tallest\t person\t on\t the\t team\t and\t most\t likely possesses\t baseline\t offensive\t and\t defensive\t moves.\t The\t point\t guard\t needs\t to\t be proficient\t at\t ballhandling\t and\t acceleration.\t All\t players\t on\t the\t court\t should\t be able\tto\tdefend\tusing\tvarious\ttechniques,\tsuch\tas\ta\tdefensive\tslide\twith\tthe\tknees and\thips\tbent. Many\tmovements\tin\tbasketball\tare\tobserved\tat\tall\tthe\tpositions.\tSome\tof\tthe common\tmovements\tare\taccelerating\tforward\tand\trunning\tthe\tlength\tof\tthe\tcourt quickly,\t moving\t backwards\t with\t varying\t techniques,\t and\t stopping\t effectively. These\tmovements\tare\treflected\tin\tthe\tsample\tprogram\tin\tthis\tchapter. A\tspeed\tand\tagility\tprogram\tfor\tbasketball\tshould\ttarget\tthe\tfollowing: Sprinting\ttechnique:\thelps\twith\tspeed\tand\thelps\tprevent\tinjuries. Anaerobic\t conditioning:\t helps\t the\t athlete\t recover\t from\t high-intensity sprints\tand\thelps\tthem\tperform\tfor\tthe\tentire\tgame. Agility\t training\tand\t its\tsubcomponents:\tteach\thow\tto\tchange\tdirections\t to help\tprevent\tinjuries\tand\tdevelop\tagility\tto\timprove\tperformance. An\tappropriate\trest\tinterval\tthat\twill\tvary\ton\tgoals\tof\ttraining\tduring\teach phase.","Beginning\tProgram The\thigh\tschool\tathlete\u2019s\ttraining\twill\tbe\torganized\taround\tthe\tfollowing: 16-week\tgeneral\tpreparation\tphase 8-week\tspecial\tpreparation\tphase 4-week\tprecompetition\tphase 15-week\tcompetition\tphase The\thigh\tschool\tathlete\u2019s\ttraining\tshould\tfocus\ton\tthe\tfollowing: Building\tanaerobic\tmetabolic\tefficiency Developing\tstrength\tand\tpower Developing\trunning\ttechnique Improving\tspeed Developing\tsport\tspecific-agility","General\tPreparation\tPhase During\t the\t general\t preparation\t phase,\t the\t high\t school\t athlete\t should\t focus\t on developing\tanaerobic\tendurance,\tlearning\trunning\ttechnique,\tand\tlearning\tagility technique.\tAs\ta\tguideline,\tat\tthis\tlevel,\tathletes\tshould\ttrain\ttwo\tto\tfour\ttimes\tper week. Each\t session\t should\t focus\t on\t dynamic\t flexibility\t exercises,\t running technique\t drills,\t and\t basic\t agility\t technique.\t Table\t 9-1\t shows\t the\t types\t of\t drills that\t a\t high\t school\t basketball\t player\t should\t focus\t on\t in\t the\t general\t preparation phase. An\tactive\trest\tinterval\tis\tvery\timportant.\tRarely,\tif\tever,\tduring\tthe\tgame\tof basketball\t is\t the\t athlete\t at\t rest.\t The\t game\t is\t a\t series\t of\t sprints\t with\t active\t rest, positioning\tto\teither\toffend\tor\tdefend\tthe\topposing\tteam. Table\t 9-2\t outlines\t a\t sample\t workout\t for\t a\t high\t school\t athlete\t training\t four times\tper\tweek\tduring\tthe\tgeneral\tpreparation\tphase.\tBecause\tthe\tsample\tathlete is\t a\t beginner,\t the\t focus\t is\t on\t fundamental\t basketball\t agility\t and\t running\t skills. The\tworkouts\tare\tcompleted\tfour\tdays\tper\tweek.\tTwo\tof\tthe\tdays\tare\tdedicated to\t anaerobic\t endurance\t and\t two\t days\t to\t agility\t training.\t Sprinting\t technique focuses\ton\tarm\tswing,\tthe\thigh\tknee\tmovement,\tand\tpulling\tthe\theel\tto\tthe\thip. Athletes\t should\t be\t allowed\t to\t fully\t recover\t for\t two\t to\t three\t minutes\t between sprinting\t technique,\t agility,\t and\t acceleration\t drills.\t The\t quality\t of\t these\t drills\t is","imperative.\tThe\temphasis\ton\tdrills\tshould\tbe\ton\tcorrect\texecution\tfirst\tand\tspeed second. An\tindoor\tbasketball\tcourt\tis\tthe\tpreferred\tplace\tto\ttrain\tfor\tbasketball.\tThe court\toffers\tseveral\tadvantages,\tincluding\ta\tsurface\tthat\tthe\tplayers\twill\tcompete on,\t a\t defined\t space\t in\t which\t they\t can\t simulate\t competitive\t movement\t patterns and\t easily\t incorporate\t a\t basketball,\t and\t protection\t from\t environmental conditions.","Special\tPreparation\tPhase During\t the\t special\t preparation\t phase,\t the\t high\t school\t basketball\t player\t should focus\t on\t applying\t anaerobic\t endurance\/capacity\t developed\t in\t the\t general preparation\tphase\tin\ta\tsportspecific\tmanner\tby\temphasizing\tagility\/sportspecific movement\t patterns.\t During\t this\t phase\t of\t training,\t it\t is\t also\t advisable\t to\t \u201copen\u201d the\t agility\t patterns\t to\t add\t a\t reactionary\t component\t such\t as\t passing,\t catching, dribbling,\tand\/or\tevading\ta\tdefender. Athletes\tshould\ttrain\tthree\tto\tfour\ttimes\tper\tweek.\tEach\tsession\tmust\tinclude dynamic\t flexibility\t exercises,\t running\t technique\t drills,\t sportspecific\t agility technique\t drills,\t and\/or\t anaerobic\t conditioning.\t Table\t 9-3\t shows\t the\t types\t of drills\tthat\ta\thigh\tschool\tathlete\tshould\tfocus\ton\tin\tthe\tspecial\tpreparation\tphase. Table\t 9-4\t describes\t a\t sample\t week\t of\t workouts\t for\t the\t special\t preparation phase.\tDynamic\tflexibility\texercises\tare\tstill\tperformed\tat\tthe\tbeginning\tof\teach workout\tas\ta\twarm-up.\tSprinting\ttechnique\tdrills\tare\tperformed\tat\ta\tfaster\tpace and\t begin\t integrating\t more\t complicated\t A\t and\t B\t drills.\t While\t agility\t training still\tfocuses\ton\tfundamentals,\tthe\tfundamentals\tare\tnow\tbeing\tincorporated\tinto movement\tpatterns\tthat\tare\tseen\tduring\tthe\tgame.","","Precompetition\tPhase With\t the\t precompetition\t phase,\t training\t is\t scaled\t back\t so\t that\t the\t high\t school basketball\t player\t can\t focus\t more\t on\t game\t skills.\t Table\t 9-5\t highlights\t the physical\tqualities\tand\texercises\tthat\tshould\tbe\tused\tin\tthe\tprecompetition\tphase. In\t this\t phase\t of\t training,\t dynamic\t flexibility\t drills\t are\t still\t performed\t as\t a warm-up\t for\t each\t workout.\t Sprinting\t technique\t is\t trained\t daily;\t however, remedial\t exercises\t such\t as\t arm\t swings\t and\t high\t knee\t drills\t have\t been\t removed in\t favor\t of\t more\t complex\t movements\t such\t as\t A\t and\t B\t drills.\t Agility\t work focuses\t on\t movement\t patterns\t that\t are\t likely\t to\t occur\t in\t game\t situations\u2014 especially\t patterns\t emphasizing\t a\t reactionary\t component.\t Speed\t training\t is balanced\tbetween\tacceleration\tmovements\tand\tspeed.","Finally,\t conditioning\t uses\t interval\t training\t to\t make\t the\t conditioning\t more metabolically\tbasketball-specific.\tAt\tthis\ttime\tduring\ttraining,\tother\tcomponents of\ttraining,\tsuch\tas\tplyometrics\tand\tresistance,\tshould\talso\tbe\tconsidered.","Competition\tPhase Training\tis\tscaled\tback\tin\tthe\tcompetition\tphase\tso\tthat\tmost\tof\tthe\tathlete\u2019s\ttime and\tenergy\tcan\tbe\tdirected\ttowards\tpractice\tand\tcompetition.\tTraining\tspeed\tand agility\t twice\t a\t week\t during\t the\t competition\t phase\t is\t enough\t to\t maintain\t peak levels. In\tthe\tcompetition\tphase,\tdynamic\tflexibility\texercises\tare\tstill\tperformed\tat the\t beginning\t of\t each\t training\t session.\t Sprinting\t technique\t is\t still\t considered important;\t however,\t the\t drills\t are\t minimized\t with\t this\t phase.\t Acceleration\t and speed\ttraining\tis\tcombined.\tFor\texample,\ta\tcoach\tmight\temphasize\tan\texplosive start\t from\t a\t defensive\t stance.\t Agility\t training\t will\t focus\t exclusively\t on movement\t patterns\t that\t may\t be\t seen\t during\t the\t sport,\t with\t the\t emphasis\t being on\t correct\t execution\t and\t quality\t of\t movement.\t Finally,\t conditioning\t will continue\tto\tbe\tfocused\taround\tinterval\ttraining\twith\tactive\trest.","The\thigh\tschool\tathlete\tneeds\tto\tdevelop\tfitness\tand\tmovement\tskills.\tThese athletes\tshould\tbe\tinstructed\ton\tfundamentals.\tThe\thigh\tschool\tathlete\tis\tnot\tyet prepared\tto\tendure\tmore\tintensive\ttraining.","Advanced\tProgram While\t fundamentals\t are\t still\t important\t at\t the\t college\t level,\t sports\t specificity takes\t on\t even\t greater\t importance.\t The\t collegiate\t athlete\u2019s\t training\t will\t be organized\taround\tthe\tfollowing: 20-week\tgeneral\tpreparation\tphase 12-week\tspecial\tpreparation\tphase 4-week\tprecompetition\tphase 12-week\tcompetition\tphase In\tgeneral,\tthe\tcollegiate\tathlete\u2019s\ttraining\tshould\tfocus\ton\tthe\tfollowing: Basketball-specific\tconditioning Perfecting\trunning\ttechnique Improving\tacceleration Improving\tspeed Improving\tbasketball-specific\tagility Unlike\tthe\thigh\tschool\tathlete,\tthe\tcollege\tathlete\tshould\tspend\tonly\tpart\tof the\t year\t focusing\t on\t fundamentals,\t and\t should\t spend\t the\t rest\t of\t the\t year focusing\ton\tmore\tsportspecific\tdrills.\tA\tcollegiate\tathlete\twill\thave\tmore\ttraining experience\t than\t a\t high\t school\t athlete\t and\t in\t general\t will\t be\t better\t prepared\t for the\tgame.\tTherefore,\tthe\ttraining\tcan\tbe\tmore\tintense\tand\tathletes\tshould\tbe\table to\t handle\t a\t higher\t volume\t of\t training.\t After\t a\t fitness\t and\t technique\t base\t has been\t established,\t the\t collegiate\t athlete\u2019s\t program\t should\t be\t more\t intense\t and feature\tmore\tcomplex\tdrills\tthan\tthe\thigh\tschool\tathlete\u2019s.","General\tPreparation\tPhase During\t the\t general\t preparation\t phase,\t the\t collegiate\t player\t should\t focus\t on developing\t an\t anaerobic\t endurance\t base,\t learning\t running\t technique,\t and improving\t agility\t technique.\t Athletes\t should\t train\t four\t to\t fives\t times\t per\t week. Each\t session\t should\t focus\t on\t dynamic\t flexibility\t exercises,\t running\t technique drills,\t and\t basic\t agility\t technique.\t Table\t 9-9\t shows\t the\t types\t of\t drills\t that\t a collegiate\tathlete\tshould\tfocus\ton\tin\tthe\tgeneral\tpreparation\tphase. Table\t 9-10\t outlines\t a\t sample\t workout\t for\t a\t collegiate\t basketball\t player training\tfour\ttimes\tper\tweek\tduring\tthe\tgeneral\tpreparation\tphase.\tThe\tathlete\u2019s level\t of\t training\t and\t experience\t is\t intermediate\t to\t advanced.\t The\t athlete\u2019s\t level can\t be\t accelerated\t by\t increasing\t the\t intensity\t and\t volume\t of\t training.\t The workouts\tare\tdivided\tinto\ttwo\tdays\twith\ta\tprimary\tfocus\ton\tanaerobic\tendurance and\t two\t days\t with\t a\t primary\t focus\t on\t quality\t movement\t patterns.\t Agility, sprinting\t technique,\t and\t dynamic\t flexibility\t are\t trained\t daily.\t Sprinting technique\t focuses\t on\t arm\t swing,\t the\t high\t knee\t movement,\t and\t pulling\t the\t heel to\t the\t hip.\t Agility\t technique\t focuses\t primarily\t on\t acceleration,\t stopping\t ability, and\t change\t of\t direction.\t Athletes\t should\t be\t allowed\t to\t fully\t recover\t for\t two\t to three\t minutes\t between\t sprinting\t technique,\t agility,\t and\t acceleration\t drills.\t The emphasis\t of\t the\t agility\t patterns\t and\t speed\t drills\t should\t be\t on\t correct\t execution first\tand\tspeed\tsecond.","","Special\tPreparation\tPhase During\tthe\tspecial\tpreparation\tphase,\tthe\trest\tintervals\twill\tbe\tadjusted\tto\treflect the\t demands\t of\t the\t game\t at\t its\t most\t intense\t times.\t At\t the\t collegiate\t level,\t the most\tmetabolically\tdemanding\ttime\tin\ta\tgame\twill\tresemble\tan\teight-play\tdrive with\t a\t 20-second\t rest\t interval.\t The\t agility\t patterns\t are\t biomechanically\t and metabolically\t designed\t to\t reflect\t basketball\t movement\t patterns.\t Therefore,\t the coach\tcan\tsimply\tmove\tthe\trest\tinterval\tdown\tto\t20\tto\t25\tseconds\tto\treflect\tthe time\tclock\tin\ta\tbasketball\tgame. Athletes\tshould\ttrain\tfour\tto\tfive\ttimes\tper\tweek.\tEach\tsession\tshould\tfocus on\t dynamic\t flexibility\t exercises,\t running\t technique\t drills,\t sportspecific\t agility technique\t drills,\t and\/or\t anaerobic\t conditioning.\t Table\t 9-11\t shows\t the\t types\t of drills\tthat\ta\tcollegiate\tplayer\tshould\tfocus\ton\tin\tthe\tspecial\tpreparation\tphase. Table\t 9-12\t describes\t a\t sample\t week\t of\t workouts\t for\t the\t special\t preparation phase.\tDynamic\tflexibility\texercises\tare\tstill\tperformed\tat\tthe\tbeginning\tof\teach workout\tas\ta\twarm-up.\tSprint\ttechnique\tdrills\tare\tperformed\tat\ta\tfaster\tpace\tand begin\t integrating\t more\t complicated\t A\t and\t B\t drills.\t Agility\t training\t emphasizes perfect\texecution\tby\tadding\tvaried\tand\tadditional\tpatterns.","","Precompetition\tPhase During\tthe\tprecompetition\tphase,\tthe\toverall\tvolume\tof\ttraining\tis\treduced\tin\tan effort\t to\t focus\t on\t position-specific\t skills.\t In\t this\t phase\t of\t training,\t dynamic flexibility\t drills\t are\t still\t performed\t as\t a\t warm-up\t for\t each\t workout.\t Sprinting technique\tis\ttrained\tdaily.\tHowever,\tremedial\texercises\tsuch\tas\tarm\tswings\tand high\t knee\t drills\t have\t been\t removed\t in\t favor\t of\t more\t complex\t movements\t such as\t A\t and\t B\t drills.\t Agility\t work\t focuses\t on\t movement\t patterns\t that\t are\t likely\t to occur\t in\t game\t situations\u2014especially\t movements\t emphasizing\t a\t reactionary component.\t Speed\t training\t is\t balanced\t between\t acceleration\t from\t a\t position- specific\tstance\tand\tspeed\t(as\tappropriate\tfor\tposition).\tFinally,\tconditioning\tuses interval\t training\t with\t active\t rest\t intervals\t to\t make\t the\t conditioning\t more metabolically\t basketball-specific.\t At\t this\t time\t during\t training,\t other\t training components\t(such\tas\tplyometrics\tand\tresistance)\tthat\tadd\tto\tthe\toverall\ttraining stress\tshould\talso\tbe\tconsidered.","","Competition\tPhase As\twith\tthe\tbeginning\tprogram,\ttraining\tis\tscaled\tback\tin\tthe\tcompetition\tphase of\t the\t advanced\t program.\t Table\t 9-15\t highlights\t the\t qualities\t that\t should\t be developed\tand\tthe\texercises\tthat\tshould\tbe\tused\tto\tdevelop\tthose\tqualities. In\tthe\tcompetition\tphase,\tdynamic\tflexibility\texercises\tare\tstill\tperformed\tat the\t beginning\t of\t each\t training\t session.\t Sprinting\t technique\t is\t still\t considered important;\t however,\t the\t drills\t are\t minimized\t in\t this\t phase.\t Acceleration\t and speed\ttraining\tis\tcombined.\tFor\texample,\ta\tcoach\tmight\temphasize\tan\texplosive, position-specific\t start\t as\t part\t of\t a\t 40-yard\t sprint.\t Agility\t training\t will\t focus exclusively\t on\t movement\t patterns\t that\t may\t be\t seen\t during\t the\t sport,\t with\t the emphasis\t being\t on\t correct\t execution\t and\t quality\t of\t movement.\t Finally, conditioning\twill\tcontinue\tto\tbe\tfocused\taround\tinterval\ttraining.","Agility\tDrills Agility\tPattern:\tDrill\t#1 Purpose:\t Develop\t a\t low\t athletic\t stance;\t move\t effectively\t in\t the\t open\t court\t by transitioning\tfrom\tmovement\tto\tmovement. Objectives: Maintain\tbody\tcontrol. Move\tfeet\tquickly. Maintain\ta\tlow\tcenter\tof\tgravity\tat\tall\ttimes. Description: The\tathlete\tassumes\ta\tlow\tdefensive\tstance\twith\tthe\tknees\tand\thips\tbent,\ta flat\tback,\tthe\tarms\textended\tat\tthe\tsides,\tand\tthe\teyes\tup. The\tathlete\tstarts\tat\tthe\tbaseline\tand\tshuffles\tlaterally\tacross. The\tathlete\tthen\ttransitions\tinto\ttwo\tangled\tshuffles\tuntil\tmidcourt. Once\t at\t midcourt,\t the\t athlete\t turns\t and\t runs\t until\t reaching\t the\t opposite baseline. At\tthe\tfar\tbaseline,\tthe\tdrill\tis\tfinished\twith\ta\tfinal\tlateral\tshuffle. The\tathlete\tshould\tmake\tquick\tturns\tat\teach\tcone. The\tathlete\tshould\tmaintain\ta\tneutral\tspine\tat\tall\ttimes. Increasing\tComplexity\/Difficulty: Have\tthe\tathlete\tmirror\tanother\tplayer\tat\tthe\tbaselines. Have\tthe\tathlete\ttake\ta\tjump\tshot\twhen\trunning\tforward\ttoward\tthe\tsecond baseline. Have\tthe\tathlete\tpick\tup\ta\tball\tplaced\tmidcourt\tand\tdribble\tdown\tto\tthe\tfar baseline. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t8\tand\t12\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t2:1\trest\tto\twork\tinterval.\tAnother\toption\tis\tto\thave\tthe\tathlete","run\tat\ta\tmoderate\tintensity\tback\tto\tthe\tstart\tof\tthe\tdrill\tand\trepeat\tthe\tpattern\tto emphasize\t conditioning.\t (Note:\t This\t option\t will\t compromise\t true movement\/agility\tacquisition.) Agility\tPattern:\tDrill\t#2 Purpose:\tDevelop\tcontrolled\tchange\tof\tdirection. Objectives: Develop\teffective\ttransitions\tfrom\tdifferent\tmovement\tpatterns. Control\tunnecessary\tbody\tmovements. Description: Have\tthe\tathlete\tstart\tat\tthe\tbaseline\tand\tside\tshuffle\tacross\tthe\tpaint. The\t athlete\t then\t backpedals,\t transitions\t to\t a\t forward\t run,\t backpedals,\t and finally\tfinishes\tthe\tdrill\twith\ta\tforward\trun. Quality\tof\tmovement\tis\temphasized. The\tathlete\tshould\tmaintain\ta\tlow\tcenter\tof\tgravity. The\tathlete\tshould\tkeep\tthe\tcorners\t\u201ctight\u201d\twhen\tpassing\tcones. Increasing\tComplexity\/Difficulty: Have\tthe\tathlete\tmirror\tanother\tplayer\tat\tthe\tbaseline. Have\t the\t athlete\t receive\t a\t passed\t ball\t and\t take\t a\t jump\t shot\t at\t the\t top\t two cones\tof\tthe\tfree-throw\tline. Have\tthe\tathlete\tdribble\ta\tball\tthrough\tthe\tpattern. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t5\tand\t10\tseconds.","Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t2:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#3 Purpose:\tDevelop\tlateral\tacceleration,\tstopping\tability,\tand\ta\tlow\tathletic\tstance. Objectives: Simulate\tmovement\tpatterns\toften\tseen\twhile\tdefending\tan\topponent. Reduce\tunnecessary\tbody\tmovements. Description: The\tathlete\tstarts\twith\this\tback\tto\tthe\tdrill. The\t athlete\t should\t keep\t his\t head\t up\t and\t eyes\t forward\t and\t use\t peripheral vision\tto\tlocate\tthe\tcones. The\t athlete\t should\t touch\t the\t top\t of\t the\t cones\t with\t the\t outside\t hand\t to ensure\tthat\the\tstays\tlow. Increasing\tComplexity\/Difficulty: The\tcoach\tcan\tpass\ta\tball\tback\tand\tforth\tto\tthe\tathlete. At\tthe\tend\tof\tthe\tdrill,\tthe\tathlete\tcan\treceive\ta\tpassed\tball\tand\ttake\ta\tjump shot. The\tdistance\tbetween\tthe\tcones\tcan\tbe\tincreased. Use\t two\t identical\t patterns\t of\t cones\t and\t have\t athletes\t race\t each\t other","through\tthe\tdrill. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t athlete,\t but\t should be\tbetween\t8\tand\t12\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t2:1\trest\tto\twork\tinterval.\tAnother\toption\tis\tto\thave\tthe\tathlete run\tat\ta\tmoderate\tintensity\tback\tto\tthe\tstart\tof\tthe\tdrill\tand\trepeat\tthe\tpattern\tto emphasize\t conditioning.\t (Note:\t This\t option\t will\t compromise\t true movement\/agility\tacquisition.) Agility\tPattern:\tDrill\t#4 Purpose:\tDevelop\teffective\ttransitions\tbetween\tmovements\tand\tbody\tcontrol. Objectives: Simulate\tmovement\tpatterns\toften\tseen\tin\tgames. Reduce\tunnecessary\tbody\tmovements. Description: The\tathlete\tstarts\tat\tthe\tbaseline\tand\tuses\tan\tangled\tslide,\topens\tthe\thips\tto go\tinto\ta\tforward\trun,\ttransfers\tback\tinto\ta\tdefensive\tslide,\tand\tfinishes\tthe drill\twith\ta\tforward\trun. The\tathlete\tshould\tmake\tquick\tturns\tat\teach\tcone. The\tathlete\tshould\tmaintain\ta\tneutral\tspine\tat\tall\ttimes.","Increasing\tComplexity\/Difficulty: The\tcones\tcan\tbe\tspread\tfurther\tapart. The\t athlete\t can\t receive\t a\t passed\t ball\t and\t dribble\t during\t the\t last\t forward run. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t athlete,\t but\t should be\tbetween\tfive\tand\teight\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t2:1\trest\tto\twork\tinterval.\tAnother\toption\tis\tto\thave\tthe\tathlete run\tat\ta\tmoderate\tintensity\tback\tto\tthe\tstart\tof\tthe\tdrill\tand\trepeat\tthe\tpattern\tto emphasize\t conditioning.\t (Note:\t This\t option\t will\t compromise\t true movement\/agility\tacquisition.) Agility\tPattern:\tDrill\t#5 Purpose:\tDevelop\teffective\ttransitions\tbetween\tmovements\tand\tbody\tcontrol. Objectives: Simulate\tmovement\tpatterns\toften\tseen\tin\tgames. Reduce\tunnecessary\tbody\tmovements. Description: The\t athlete\t starts\t at\t the\t baseline\t and\t backpedals,\t then\t transitions\t into\t an angled\t defensive\t slide,\t goes\t to\t a\t backpedal,\t and\t finishes\t with\t a\t defensive","slide. The\tathlete\tshould\tmake\tquick\tturns\tat\teach\tcone. The\tathlete\tshould\tmaintain\ta\tneutral\tspine\tat\tall\ttimes. Increasing\tComplexity\/Difficulty: The\tcones\tcan\tbe\tspread\tfurther\tapart. The\tathlete\tcan\treceive\ta\tpassed\tball\tand\tdribble. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t athlete,\t but\t should be\tbetween\tfive\tand\teight\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t2:1\trest\tto\twork\tinterval.\tAnother\toption\tis\tto\thave\tthe\tathlete run\tat\ta\tmoderate\tintensity\tback\tto\tthe\tstart\tof\tthe\tdrill\tand\trepeat\tthe\tpattern\tto emphasize\t conditioning.\t (Note:\t This\t option\t will\t compromise\t true movement\/agility\tacquisition.) Agility\tPattern:\tDrill\t#6 Purpose:\tDevelop\tacceleration\tand\tstopping\tability. Objectives: Simulate\tmovement\tpatterns\toften\tseen\tat\tvarious\tpositions. Reduce\tunnecessary\tbody\tmovements. Description:","Have\t the\t athlete\t start\t at\t the\t baseline\t or\t at\t a\t cone\t and\t sprint\t forward\t 10 yards,\t backpedal\t five\t yards,\t sprint\t forward\t 10\t yards,\t and\t so\t on,\t until completing\tthe\tdrill. The\tathlete\tshould\taccelerate\twith\t100\tpercent\teffort. The\tathlete\tshould\tmaximize\tforward\tlean\twhen\tinitially\taccelerating. The\tathlete\tshould\tuse\ta\tforceful,\thigh\tknee\tlift\twhen\tinitially\taccelerating. The\t athlete\t should\t minimize\t braking\t distance\t by\t quickly\t dropping\t the center\tof\tgravity. The\tathlete\tshould\tuse\tshort\tchoppy\tsteps\tto\tminimize\tstopping\tdistance. Increasing\tComplexity\/Difficulty: A\tcoach\tcan\tpass\ta\tball\tback\tand\tforth\twith\tthe\tathlete\tduring\tthe\tdrill. The\tathlete\tcan\tdribble\ta\tball\tduring\tthe\tdrill. The\tdrill\tcan\tbe\tpositioned\tclose\tenough\tto\ta\tbasket\tto\tmake\tjump\tshots\tat various\tstages\tduring\tthe\tdrill. Have\tathletes\tperform\tthe\tdrill\tat\tthe\tsame\ttime\tto\tincrease\tcompetition. Stagger\tthe\tdistance\tof\tthe\tcones. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t athlete,\t but\t should be\tbetween\t10\tand\t18\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t2:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#7","Purpose:\tDevelop\tlateral\tacceleration,\tlateral\tstopping\tability,\tand\tbody\tcontrol. Objectives: Simulate\tmovement\tpatterns\tseen\tat\tvarious\tpositions. Reduce\tunnecessary\tbody\tmovements. Train\teye-hand-foot\tcoordination. Description: Place\ttwo\tcones\tone\tto\ttwo\tyards\tapart\tfor\tshuffling\tor\tplace\ttwo\tcones\tup to\t10\tyards\tapart\tfor\trunning. The\tathlete\tshould\tnot\tcross\tover\tthe\tfeet\tduring\tthe\tdrill\tif\tshuffling. The\tathlete\tshould\tmaintain\ta\tlow\tcenter\tof\tgravity,\tkeeping\tthe\tknees\tand hips\tbent\twhile\tshuffling. The\tathlete\tshould\tmove\tthe\tfeet\tas\tquickly\tas\tpossible\twhile\tshuffling. The\tathlete\tshould\tlower\tthe\tcenter\tof\tgravity\tas\the\tturns\tthrough\tthe\tcones while\trunning. The\t athlete\t should\t drop\t the\t inside\t shoulder\t and\t extend\t the\t arm\t toward\t the ground\twhile\tturning\twhen\trunning. The\tathlete\tshould\temphasize\ta\thigh\tknee\tlift\twhile\taccelerating\toff\tthe\tturn when\trunning. Increasing\tComplexity\/Difficulty: The\tcoach\tcan\ttoss\ta\tball\tback\tand\tforth\tto\tthe\tathlete\twhile\tshuffling. The\tcoach\tcan\thave\tthe\tathlete\treceive\ta\tpassed\tball\tand\ttake\ta\tjump\tshot\tat the\tend\tof\tthe\tdrill. The\t cones\t can\t be\t spread\t further\t apart\t to\t emphasize\t stopping\t mechanics while\trunning. The\tcoach\tcan\ttime\tthe\tdrill\tfor\tcompleted\tcycles\tthrough\tthe\tpattern. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t athlete,\t but\t should be\tbetween\t10\tand\t30\tseconds.\tIf\tthe\tdrill\tis\tdone\twith\tshuffling,\tthe\tcoach\tcan toss\ta\tball\tfor\tcompleted\tcatches\tto\tdictate\tthe\tcompletion\tof\tthe\tdrill. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t2:1\trest\tto\twork\tinterval.","Agility\tPattern:\tDrill\t#8 Purpose:\tDevelop\tstopping\tability\twith\ta\treactionary\tcomponent. Objectives: Simulate\tmovement\tpatterns\tseen\tat\tvarious\tpositions. Reduce\tunnecessary\tbody\tmovements. Description: The\tcoach\tand\tathlete\tuse\ta\twall\tabout\t15\tfeet\tin\tfront\tof\tthem\tto\trebound\ta ball\toff\tof. The\tcoach\tstands\tslightly\tbehind\tthe\tathlete\tand\tbounces\ta\tball\toff\tthe\twall at\tvarious\tangles. The\t athlete\t returns\t the\t ball\t by\t rebounding\t the\t ball\t off\t the\t wall\t back\t to\t the coach. The\tathlete\tuses\ta\tlateral\tshuffle\tto\tperform\tthe\tdrill. Increasing\t Complexity\/Difficulty:\t The\t drill\t can\t be\t moved\t closer\t to\t the\t wall\t to reduce\tthe\treaction\ttime\tto\tthe\tball. Work\tInterval:\tThe\tcoach\tcan\tvary\tthe\ttime\tof\tthe\tdrill\tup\tto\t30\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\ta\t2:1\trest\tto\twork\tinterval.","Agility\tPattern:\tDrill\t#9 Purpose:\tDevelop\tmovement\tpatterns\tseen\tat\tvarious\tpositions. Objective:\tDevelop\tan\teffective\tchange\tof\tdirection. Description: The\tathlete\truns\tforward\tthrough\tthe\tcone\tpattern\tas\tshown\tin\tFigure\t9-9. The\tathlete\tshould\tkeep\tthe\tcenter\tof\tgravity\tlow. The\tathlete\tshould\temphasize\ta\thigh\tknee\tlift\tout\tof\teach\tturn. The\t athlete\t should\t reduce\t stopping\t distance\t by\t lowering\t the\t center\t of gravity\tand\tuse\tshort,\tchoppy\tsteps\twhile\tdecelerating. Increasing\tComplexity\/Difficulty: The\tcones\tcan\tbe\tset\tup\tfurther\tapart\tto\tincrease\tthe\twork\tinterval. Two\t identical\t sets\t of\t cones\t can\t be\t set\t up\t to\t allow\t athletes\t to\t compete against\teach\tother. Work\t Interval:\t Will\t vary\t on\t distance\t of\t the\t cones\t and\t ability\t of\t the\t athlete,\t but should\tbe\tbetween\t5\tand\t10\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\ta\t2:1\trest\tto\twork\tinterval.","Agility\tPattern:\tDrill\t#10 Purpose:\tDevelop\tacceleration,\tstopping\tability,\tand\tbody\tcontrol. Objectives: Simulate\tmovement\tpatterns\tat\tvarious\tpositions. Reduce\tunnecessary\tbody\tmovements. Description: Have\tthe\tathlete\tstart\tat\ta\tcone\tand\tmake\ta\tcrossover\tstep,\tmoving\tforward five\t yards.\t The\t athlete\t turns\t 180\t degrees\t and\t runs\t 10\t yards.\t The\t athlete then\tturns\t180\tdegrees\tand\tfinishes\tthe\tdrill\twith\ta\tfive-yard\tsprint. The\tathlete\tshould\taccelerate\twith\t100\tpercent\teffort. The\tathlete\tshould\tmaximize\tforward\tlean\twhen\tinitially\taccelerating\tfrom each\tturn. When\tthe\tathlete\tturns,\the\tshould\tdrop\tthe\tinside\tshoulder\tand\treach\ttoward the\tground\twith\tthe\tsame\thand. The\tathlete\tshould\tuse\ta\tforceful,\thigh\tknee\tlift\twhen\tinitially\taccelerating. The\t athlete\t should\t minimize\t braking\t distance\t by\t quickly\t dropping\t the center\tof\tgravity. The\tathlete\tshould\tuse\tshort\tchoppy\tsteps\tto\tminimize\tstopping\tdistance. Increasing\tComplexity\/Difficulty:","The\tcoach\tcan\tindicate\twhich\tdirection\tthe\tathlete\tshould\tstart\tin. Have\tathletes\tperform\tthe\tdrill\tat\tthe\tsame\ttime\tto\tincrease\tcompetition. Work\t Interval:\t Will\t vary\t on\t distance\t of\t cones\t and\t ability\t of\t athlete,\t but\t should be\tbetween\tfive\tand\teight\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t2:1\trest\tto\twork\tinterval.","10","Football Each\t position\t in\t football\t has\t specialized\t skills\t or\t characteristics\t that\t are conducive\t for\t success.\t Defensive\t backs\t are\t proficient\t at\t backpedaling\t and transitioning\tdirections.\tOffensive\tlinemen\tmust\tbe\table\tto\tshuffle\ttheir\tfeet\tand coordinate\t upper-body\t blocking\t technique.\t The\t receiver\t must\t be\t able\t to accelerate\t forward,\t decelerate\t quickly,\t change\t direction,\t and\t catch\t the\t ball,\t to name\tjust\ta\tfew\tdemands\tof\tthe\tposition. Many\tmovements\tin\t football\tare\tobserved\tat\tall\tthe\tpositions.\tSome\tof\tthe common\t movements\t are\t accelerating\t forward,\t lateral\t shuffling,\t decelerating\t in all\t directions,\t and\t moving\t backwards\t with\t varying\t techniques.\t These movements\tare\treflected\tin\tthe\tsample\tprograms\tin\tthis\tchapter. A\tspeed\tand\tagility\tprogram\tfor\tfootball\tshould\ttarget\tthe\tfollowing: Sprinting\ttechnique:\thelps\twith\tspeed\tand\thelps\tprevent\tinjuries. Anaerobic\t conditioning:\t helps\t the\t athlete\t recover\t from\t high-intensity sprints\tand\thelps\tthem\tperform\tfor\tthe\tentire\tgame. Agility\t training\tand\t its\tsubcomponents:\tteach\thow\tto\tchange\tdirections\t to help\tprevent\tinjuries\tand\tdevelop\tagility\tto\timprove\tperformance. An\tappropriate\trest\tinterval\tthat\twill\tvary\ton\tgoals\tof\ttraining\tduring\teach phase.","Beginning\tProgram The\thigh\tschool\tathlete\u2019s\ttraining\twill\tbe\torganized\taround\tthe\tfollowing: 16-week\tgeneral\tpreparation\tphase 8-week\tspecial\tpreparation\tphase 4-week\tprecompetition\tphase 15-week\tcompetition\tphase 2-week\ttransition\tphase\tfollowing\tthe\tseason The\thigh\tschool\tathlete\u2019s\ttraining\tshould\tfocus\ton\tthe\tfollowing: Building\tanaerobic\tmetabolic\tefficiency Developing\tstrength\tand\tpower Developing\trunning\ttechnique Improving\tspeed Developing\tsport-specific\tagility",""]