Sport Speed and Agility Training

["Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\ta\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#3 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\t6\tto\t12\tyards\tapart. The\t athlete\t should\t lower\t the\t center\t of\t gravity\t while\t turning\t through\t the cones\twhen\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\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\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t6\tand\t15\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#4 Purpose:\tDevelop\tskating\tskill\tand\timprove\tconditioning. Objectives: Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Reduce\tunnecessary\tbody\tmovements. Train\teye-hand-foot\tcoordination. Description: Set\tup\ta\tsquare\ton\tthe\tice,\twith\tthe\tcones\t40\tto\t50\tfeet\tapart. The\tathlete\tshould\tskate\ta\tpredetermined\tcircuit\tas\tfast\tas\tpossible. Athletes\tshould\tturn\tin\tboth\tdirections,\tnot\tjust\tto\ttheir\t\u201cfavorite\u201d\tside. Increasing\tComplexity\/Difficulty: The\tcones\tcan\tbe\tbrought\tcloser\ttogether. The\tcoach\tcan\ttime\tthe\tdrill\tfor\tcompleted\tcycles\tthrough\tthe\tpattern.","The\tdrill\tmay\tbe\tperformed\twith\tthe\tpuck. Athletes\tmay\tperform\tthe\tdrill\twhile\tskating\tbackwards. The\tdrill\tmay\tbe\tset\tup\tto\temphasize\tspecific\tskating\/handling\tweaknesses. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t 6\t and\t 15\t seconds.\t For\t conditioning,\t athletes\t may\t skate\t the\t square\t as fast\t as\t possible\t for\t 90\t to\t 120\t seconds,\t then\t rest\t for\t three\t to\t four\t minutes\t and repeat.\tNote\tthat\tthis\tvariation\twill\tfocus\ton\tconditioning\tmore\tand\tagility\tless. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t3:1\trest\tto\twork\tinterval.\tFor\tconditioning,\tathletes\tmay\trest\tfor three\tto\tfour\tminutes\tbetween\tsessions. Agility\tPattern:\tDrill\t#5 Purpose:\tDevelop\tagility\tand\tbalance. Objectives: Develop\tskating\tcontrol. Develop\tability\tto\tskate\tbackwards. Description: Place\ttwo\tto\tthree\tathletes\ton\tthe\tcircles. Athletes\tshould\tskate\tbackwards. On\t the\t coach\u2019s\t signal,\t players\t should\t turn\t around\t and\t continue\t skating","backwards. Athletes\tshould\tstay\twithin\tthe\tcircle\tlines\tthroughout\tthe\tentire\tdrill. Increasing\tComplexity\/Difficulty: Increase\tthe\tspeed\twith\twhich\tthe\tathletes\tperform\tthe\tdrill. Perform\tthe\tdrill\tfor\tlonger\tperiods\tof\ttime. Have\tthe\tathlete\texecute\tthe\tturns\tmore\tfrequently. Perform\tthe\tdrill\twith\tthe\tpuck. Work\t Interval:\t Generally\t one\t minute,\t though\t this\t may\t be\t varied\t with\t the athlete\u2019s\tlevel\tof\tability. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#6 Purpose:\tDevelop\tacceleration,\tstopping\tability,\tbody\tcontrol,\tand\tconditioning. Objectives: Simulate\tstarting\tand\tstopping\tpatterns\tseen\tat\tall\tpositions. Enhance\tturning\tabilities. Reduce\tunnecessary\tbody\tmovements. Develop\tconditioning. Description:","Line\tplayers\tup\ton\tgoal\tline. On\tcommand,\thave\tplayers\tsprint\tto\tthe\tblue\tline,\tstop,\tthen\tsprint\tback\tto the\t goal\t line.\t From\t there,\t sprint\t to\t center\t ice,\t stop,\t then\t sprint\t back\t to\t the goal\tline.\tSprint\tto\tthe\tfar\tblue\tline,\tstop,\tsprint\tback\tto\tthe\tgoal\tline.\tSprint to\tfar\tred\tline,\tstop,\tsprint\tback\tto\tthe\tgoal\tline. Athlete\t should\t stop\t right\t on\t the\t line\t and\t turn\t each\t time\t he\t changes direction. Drill\tmust\tbe\tperformed\twith\tmaximum\tspeed\tand\tprecision. Increasing\tComplexity\/Difficulty: Perform\tadditional\trepetitions. Perform\twith\tthe\tpuck. Perform\tfollowing\ta\tzigzag\tcourse\taround\tpylons. Work\tInterval:\tWill\tvary\twith\tthe\tcomplexity\tof\tthe\tcourse\tand\tthe\tability\tof\tthe athlete,\tbut\tshould\tbe\tbetween\t20\tand\t40\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#7 Purpose:\tDevelop\tacceleration,\tstopping\tability,\tand\tability\tto\tchange\tdirections. Objectives:","Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Reduce\tunnecessary\tbody\tmovements. Develop\tplayers\u2019\treaction\ttime. Description: Athletes\tskate\taround\tthe\trink. On\t the\t whistle,\t they\t stop,\t then\t skate\t in\t the\t opposite\t direction\t as\t hard\t as possible. On\t the\t next\t whistle,\t they\t stop,\t then\t skate\t in\t the\t opposite\t direction\t as\t hard as\tpossible. Continue\tthis\tprocess\tuntil\tthe\tdrill\tis\tover. Increasing\tComplexity\/Difficulty: Blow\tthe\twhistle\tcloser\ttogether\tor\tfurther\tapart. Perform\tthe\tdrill\tfor\tlonger\tperiods\tof\ttime. Perform\tthe\tdrill\twith\tthe\tpuck. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t20\tand\t40\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#8","Purpose:\tDevelop\tskating\tability\tand\tpuckhandling,\tand\tsimulate\toffensive\tplay. Objectives: Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Reduce\tunnecessary\tbody\tmovements. Train\teye-hand-foot\tcoordination. Description: Handling\tthe\tpuck,\tplayers\tbegin\ton\tthe\tgoal\tline. Players\t skate\t as\t fast\t as\t possible\t to\t the\t far\t side\t of\t the\t nearest\t circle,\t then skate\taround\tthe\tcircle\t(staying\ton\tthe\tcircle)\twhile\thandling\tthe\tpuck. After\tskating\taround\tthe\tcircle,\tplayers\tskate\tas\tfast\tas\tpossible\tto\tthe\tnext circle\t and\t skate\t around\t that\t circle,\t keeping\t control\t of\t the\t puck\t the\t whole time. Increasing\tComplexity\/Difficulty: Time\tthe\tdrill\tand\thave\tplayers\tattempt\tto\tbeat\tprevious\tbest\ttimes. Have\t players\t skate\t against\t defenders\t (i.e.,\t complete\t the\t drill\t quickly,\t with the\tpuck,\twhile\tanother\tplayer\ttries\tto\ttake\tit\taway). Have\t two\t players\t perform\t the\t drill\t at\t the\t same\t time\t and\t make\t it\t a competition. Work\t Interval:\t Will\t vary\t depending\t upon\t level\t of\t ability,\t but\t should\t take between\t20\tand\t40\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t3:1\trest\tto\twork\tinterval.","Agility\tPattern:\tDrill\t#9 Purpose:\tDevelop\thigh\tspeed\tcornering\tand\tbody\tposture.\tObjectives: Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Develop\tdifferent\ttypes\tof\tturns. Enhance\tbalance\tand\tagility. Description: Stagger\tan\tuneven\tnumber\tof\tcones\ton\tone\tside\tof\tthe\trink. Athletes\t should\t skate\t a\t full\t circle\t around\t each\t cone,\t starting\t from\t the\t far side\tof\tthe\tcone. The\tcoach\tshould\tdesignate\tthe\ttype\tof\tturn\tto\tdo\taround\teach\tcone. Increasing\t Complexity\/Difficulty:\t The\t drill\t may\t be\t performed\t with\t the\t puck, emphasizing\thow\tto\tprotect\tit\tduring\tturns. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t20\tand\t40\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t3:1\trest\tto\twork\tinterval.","Agility\tPattern:\tDrill\t#10 Purpose:\tDevelop\tagility\twhile\treacting\tto\tan\topponent.\tObjectives: Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Reduce\tunnecessary\tbody\tmovements. Train\teye-hand-foot\tcoordination. Description: Athletes\tline\tup\tfacing\teach\tother. At\t the\t coach\u2019s\t signal,\t one\t player\t begins\t moving\t laterally\t from\t one\t side\t to the\tother\twhile\tthe\tother\tplayer\ttries\tto\tkeep\tup\twith\thim. The\tdrill\tcontinues\tuntil\tthe\tcoach\tsignals,\tat\twhich\ttime\tthe\tplayers\tchange roles. Increasing\tComplexity\/Difficulty: The\tdrill\tmay\tbe\tperformed\tfor\tlonger\tperiods\tof\ttime. The\tdrill\tmay\tbe\tperformed\twith\tthe\tpuck. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t6\tand\t15\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t3:1\trest\tto\twork\tinterval.","Agility\tPattern:\tDrill\t#11 Purpose:\tDevelop\treaction\ttime\tand\tagility. Objectives: Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Reduce\tunnecessary\tbody\tmovements. Train\teye-hand-foot\tcoordination. Description: Athletes\tline\tup\ton\tthe\tgoal\tline,\tfacing\tthe\tcoach. At\t the\t coach\u2019s\t hand\t signal,\t players\t perform\t one\t of\t the\t following movements: Chopping\tto\tthe\tright\t(i.e.,\tcrossover\tsteps\tto\tthe\tright) Chopping\tto\tthe\tleft Skating\tbackward Skating\tforward Falling\tto\tthe\tknees Each\tskill\tshould\tbe\tpracticed\tat\tleast\ttwice\tduring\teach\tsession. Increasing\tComplexity\/Difficulty: The\tcoach\tcan\tvary\tthe\ttimes\tbetween\thand\tsignals. The\tcoach\tshould\trandomly\tsignal\tmotions\tso\tthat\tthe\tathletes\tmust\treact\tto","the\tsignal\tand\tnot\tthe\tpattern. Perform\tthe\tdrill\twith\tthe\tpuck. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t20\tand\t40\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#12 Purpose:\tDevelop\tacceleration,\tstopping\tability,\tand\tability\tto\tturn. Objectives: Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Reduce\tunnecessary\tbody\tmovements. Train\teye-hand-foot\tcoordination. Description: The\tathlete\tshould\tskate\tforward\tas\tfast\tas\tpossible\tto\tcenter\tice. Upon\t reaching\t center\t ice,\t the\t player\t should\t turn\t and\t skate\t backwards\t as fast\tas\tpossible\tto\tthe\tblue\tline. Upon\treaching\tthe\tblue\tline,\tthe\tplayer\tshould\tturn,\tcut,\tand\tskate\ttowards the\tcorner. Increasing\tComplexity\/Difficulty:","Drill\tmay\tbe\ttimed. Drill\tmay\tbe\tperformed\twith\tthe\tpuck. Drill\t may\t be\t performed\t in\t a\t manner\t that\t forces\t the\t player\t to\t react\t to\t the coach\u2019s\t commands\t (i.e.,\t instead\t of\t skating\t forward\t to\t center\t ice,\t skate forward\tuntil\tthe\tcoach\tsignals,\tand\tthen\tskate\tbackwards). Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t6\tand\t15\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t3:1\trest\tto\twork\tinterval. Agility\tPattern:\tDrill\t#13 Purpose:\t Develop\t acceleration,\t body\t control,\t puckhandling,\t passing,\t and shooting. Objectives: Simulate\tmovement\tpatterns\tseen\tat\tall\tpositions. Reduce\tunnecessary\tbody\tmovements. Train\teye-hand-foot\tcoordination. Description: Place\tseveral\tcones\tin\ta\tline\tin\tbetween\tthe\tcircles. Two\t players\t should\t skate\t next\t to\t each\t other,\t passing\t the\t puck\t back\t and","forth\tbetween\tthe\tpylons. At\tthe\tlast\tpylon,\tathletes\tshould\tbreak\tfor\tthe\tgoal. Increasing\tComplexity\/Difficulty: Increase\tthe\tnumber\tof\tcones. Place\tthe\tcones\tat\tirregular\tdistances. Perform\tthe\tdrill\tskating\tbackwards. Perform\tthe\tdrill\tagainst\tdefenders. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t20\tand\t40\tseconds. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t3:1\trest\tto\twork\tinterval. Hockey\t presents\t a\t number\t of\t unique\t challenges\t to\t the\t strength\t and conditioning\t professional.\t Because\t it\t is\t played\t on\t ice,\t in\t skates,\t dry\t land\t drills and\ttechniques\tmay\tnot\thave\tmuch\tcarryover\tto\tthe\tsport.\tTherefore\tmany\tof\tthe drills\t must\t be\t performed\t on\t ice.\t Because\t hockey\t is\t a\t game\t of\t fast\t starts\t and sudden\tstops\tperformed\tover\textended\tperiods\tof\ttime,\tacceleration,\tagility,\tand conditioning\twill\tbe\tcritically\timportant\tto\tdevelop.","12","Rugby Many\t movements\t in\t rugby\t are\t observed\t at\t all\t the\t positions.\t Some\t of\t the 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\trugby\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\t 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-specific\tagility","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.\t Each\t session\t should\t focus\t on\t dynamic\t flexibility\t exercises,\t running technique\tdrills,\tand\tbasic\tagility\ttechnique.\tTable\t12-1\tshows\tthe\ttypes\tof\tdrills that\ta\thigh\tschool\trugby\tplayer\tshould\tfocus\ton\tin\tthe\tgeneral\tpreparation\tphase. Rarely,\t if\t ever,\t during\t the\t game\t of\t rugby\t is\t the\t athlete\t at\t rest.\t Therefore, most\tof\tthe\trest\tintervals\tshould\treflect\twhat\tis\ttermed\tas\tactive\trest.\tActive\trest means\t that\t the\t athlete\t is\t walking,\t jogging,\t or\t running\t at\t a\t moderate\t pace\t while recovering\tfrom\ta\tmore\tintense\teffort.\tMany\ttimes\tin\ta\tmatch,\tthe\tathlete\tcannot make\t it\t to\t the\t action\t around\t the\t ball\t to\t contribute.\t Therefore,\t the\t athletes position\t themselves\t to\t be\t prepared\t for\t future\t play.\t During\t this\t time,\t they\t are most\t likely\t to\t be\t running\t at\t a\t moderate\t pace\t to\t better\t position\t themselves. Metabolically,\tthis\tmovement\tis\treferred\tto\tas\tactive\trest. Table\t12-2\toutlines\ta\tsample\tworkout\tfor\ta\thigh\tschool\tathlete\ttraining\tfour times\t per\t week\t during\t the\t general\t preparation\t phase.\t Because\t this\t athlete\t is\t a beginner,\t the\t focus\t is\t on\t fundamental\t agility\t and\t running\t skills.\t The\t workouts are\tdivided\tinto\ttwo\tdays\twith\ta\tprimary\tfocus\ton\tanaerobic\tendurance\tand\ttwo days\t with\t a\t primary\t focus\t on\t quality\t movement\t patterns.\t Agility,\t sprinting","technique,\tand\tdynamic\tflexibility\tare\ttrained\tdaily.\tSprinting\ttechnique\tfocuses on\tarm\tswing,\tthe\thigh\tknee\tmovement,\tand\tpulling\tthe\theel\tto\tthe\thip.\tAgility technique\t focuses\t primarily\t on\t shuffling\t and\t backpedaling.\t Athletes\t should\t be allowed\t to\t fully\t recover\t for\t two\t to\t three\t minutes\t between\t sprinting\t technique, agility,\t and\t acceleration\t drills.\t The\t emphasis\t of\t drills\t should\t be\t on\t correct execution\tfirst\tand\tspeed\tsecond.","Special\tPreparation\tPhase During\tthe\tspecial\tpreparation\tphase,\tthe\trest\tintervals\twill\tbe\tadjusted\tto\treflect the\tdemands\tof\tthe\tgame\tat\tits\tmost\tintense\ttimes,\twhich\toccur\twhile\tdefending multiple\t phases\t of\t play.\t Metabolically,\t this\t intense\t time\t may\t last\t for\t more\t than one\tminute,\twith\ta\tblend\tof\thigh\tintensity\tand\tshort\tactive\trest\tintervals. Athletes\tshould\ttrain\tthree\tto\tfour\ttimes\tper\tweek.\tEach\tsession\tshould\tfocus on\t dynamic\t flexibility\t exercises,\t running\t technique\t drills,\t sport-specific\t agility technique\t drills,\t and\/or\t anaerobic\t conditioning.\t Table\t 12-3\t shows\t the\t types\t of drills\tthat\ta\thigh\tschool\tathlete\tshould\tfocus\ton\tin\tthe\tspecial\tpreparation\tphase. Table\t 12-4\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 rugby\t player\t can\t focus\t more\t on\t game\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\t is\t trained\t daily;\t however,\t remedial\t exercises\t such\t as\t arm\t swings\t and 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 patterns\t emphasizing\t a\t reactionary component.\tSpeed\ttraining\tis\tbalanced\tbetween\tacceleration\tmovements\tfrom\ta position-specific\t stance\t and\t speed\t (as\t appropriate\t for\t position).\t Finally, conditioning\tuses\tinterval\ttraining\tto\tmake\tthe\tconditioning\tmore\tmetabolically rugby-specific.\t At\t this\t time\t during\t training,\t other\t components\t of\t training,\t such as\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 as\t part\t of\t a\t 40-yard\t sprint.\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.","Advanced\tProgram The\tcollegiate\tathlete\u2019s\ttraining\twill\tbe\torganized\taround\tthe\tfollowing: 20-week\tgeneral\tpreparation\tphase 12-week\tspecial\tpreparation\tphase 4-week\tprecompetition\tphase 12-week\tcompetition\tphase The\tcollegiate\tathlete\u2019s\ttraining\tshould\tfocus\ton\tthe\tfollowing: Rugby-specific\tconditioning Perfecting\trunning\ttechnique Improving\tacceleration Improving\tspeed Improving\trugby-specific\tagility","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 12-9\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\t12-10\toutlines\ta\tsample\tworkout\tfor\ta\tcollegiate\trugby\tplayer\ttraining four\ttimes\tper\tweek\tduring\tthe\tgeneral\tpreparation\tphase.\tThe\tathlete\u2019s\tlevel\tof training\t and\t experience\t is\t intermediate\t to\t advanced.\t The\t athlete\u2019s\t level\t can\t be accelerated\tby\tincreasing\tthe\tintensity\tand\tvolume\tof\ttraining.\tThe\tworkouts\tare divided\tinto\ttwo\tdays\twith\ta\tprimary\tfocus\ton\tanaerobic\tendurance\tand\ttwo\tdays with\ta\tprimary\tfocus\ton\tquality\tmovement\tpatterns.\tAgility,\tsprinting\ttechnique, and\t dynamic\t flexibility\t are\t trained\t daily.\t Sprinting\t technique\t focuses\t on\t arm swing,\t the\t high\t knee\t movement,\t and\t pulling\t the\t heel\t to\t the\t hip.\t Agility technique\t focuses\t primarily\t on\t acceleration,\t stopping\t ability,\t and\t change\t of direction.\t Athletes\t should\t be\t allowed\t to\t fully\t recover\t for\t two\t to\t three\t minutes between\tsprinting\ttechnique,\tagility,\tand\tacceleration\tdrills.\tThe\temphasis\tof\tthe agility\t patterns\t and\t speed\t drills\t should\t be\t on\t correct\t execution\t first\t and\t speed second.","","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\ta\tsustained\tmultiple phase\tdrive.\tThe\tagility\tpatterns\tare\tbiomechanically\tand\tmetabolically\tdesigned to\treflect\trugby\tmovement\tpatterns. 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 sport-specific\t agility technique\t drills,\t and\/or\t anaerobic\t conditioning.\t Table\t 12-11\t shows\t the\t types\t of drills\tthat\ta\tcollegiate\tplayer\tshould\tfocus\ton\tin\tthe\tspecial\tpreparation\tphase. Table\t12-12\tdescribes\ta\tsample\tweek\tof\tworkouts\tfor\tthe\tspecial\tpreparation 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 Agility\t training emphasizes\tperfect\texecution\tby\tadding\tvaried\tand\tadditional\tpatterns.","","Precompetition\tPhase In\t the\t precompetition\t phase,\t the\t overall\t volume\t of\t training\t is\t reduced\t in\t an 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\t is\t trained\t daily;\t however,\t remedial\t exercises\t such\t as\t arm\t swings\t and high\t knee\t drills\t have\t been\t removed\t in\t favor\t of\t focusing\t on\t more\t complex movements\t such\t as\t A\t and\t B\t drills.\t Agility\t work\t focuses\t on\t movement\t patterns that\tare\tlikely\tto\toccur\tin\tgame\tsituations\u2014especially\tmovements\temphasizing\ta reactionary\t component.\t Speed\t training\t is\t balanced\t between\t acceleration\t from\t a position-specific\t stance\t and\t speed\t (as\t appropriate\t for\t position).\t Finally, conditioning\t uses\t interval\t training\t with\t active\t rest\t intervals\t to\t make\t the conditioning\t more\t metabolically\t rugby-specific.\t At\t this\t time\t during\t training, other\t training\t components\t (such\t as\t plyometrics\t and\t resistance)\t that\t add\t to\t the overall\ttraining\tstress\tshould\talso\tbe\tconsidered.","","Competition\tPhase Practicing\tand\tplaying\trugby\tgames\ton\ta\tweekly\tschedule\tcan\tbe\tdemanding\ton the\t body,\t no\t matter\t what\t level\t of\t play.\t Therefore,\t training\t is\t scaled\t back\t in\t the competition\tphase. 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 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:\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\t athlete\t starts\t at\t the\t center\t cone\t and\t assumes\t a\t low\t defensive\t stance with\tthe\tknees\tand\thips\tbent,\ta\tflat\tback,\tand\tthe\teyes\tup. The\t athlete\t simply\t shuffles\t to\t one\t of\t the\t cones\t and\t proceeds\t around\t the pattern\tuntil\tall\tcones\thave\tbeen\treached. The\tathlete\tthen\ttransitions\tfrom\tone\tcone\tto\tthe\tnext\tat\tthe\tcenter\tcone. The\tathlete\tshould\ttouch\teach\tcone\twith\tthe\toutside\thand. The\tathlete\tshould\t keep\this\thead\tup\tand\teyes\tforward,\tand\tuse\tperipheral vision\tto\tlocate\tthe\tcones. Increasing\tComplexity\/Difficulty: Have\t the\t athlete\t move\t both\t clockwise\t and\t counter-clockwise\t around\t the pattern. Increase\tthe\tdistance\tbetween\tthe\tcones\tto\tincrease\tthe\twork\tinterval. Have\t the\t athlete\t pick\t up\t a\t ball\t each\t time\t he\t reaches\t the\t center\t cone\t and pass\tit\tto\ta\tcoach\/player\tat\tthe\toutside\tof\tthe\tdrill. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t8\tand\t20\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#2 Purpose:\t Develop\t controlled\t change\t of\t direction,\t integrating\t two\t movement patterns. Objectives: Develop\tcontrolled\tchange\tof\tdirections. Develop\teffective\tstopping\tability. Develop\teffective\ttransitions\tfrom\tdifferent\tmovement\tpatterns. Control\tunnecessary\tbody\tmovements. Description: The\tathlete\tstarts\tat\tthe\tfirst\tcone\tin\tthe\tpattern\tand\tsprints\tout\tto\tthe\tsecond cone.\t Once\t at\t the\t second\t cone,\t he\t laterally\t shuffles\t to\t the\t left,\t to\t the\t third cone.\tThis\tprocess\tis\trepeated\tuntil\tthe\tpattern\tis\tcomplete. The\t athlete\t should\t keep\t the\t head\t up\t and\t eyes\t forward\t and\t use\t peripheral vision\tto\tlocate\tthe\tcones. 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\tcarry\ta\tball\tthrough\tthe\tpattern.","Have\tthe\tathlete\treceive\ta\tpassed\tball\tduring\tthe\tdrill. Have\tthe\tathlete\tmake\ta\tkick\toff\tthe\tend\tof\tthe\tdrill. The\t drill\t should\t be\t practiced\t in\t both\t directions,\t reversing\t the\t angled running\tand\tshuffling\tdirections. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t10\tand\t20\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 variation\t will\t compromise\t true movement\/agility\tacquisition. Agility\tPattern:\tDrill\t#3 Purpose:\tDevelop\tacceleration\tand\tstopping\tability. Objectives: Simulate\tmovement\tpatterns\toften\tseen\tat\tvarious\tpositions. Reduce\tunnecessary\tbody\tmovements. Description: Have\tthe\tathlete\tstart\tat\ta\tcone\tand\tsprint\tforward\tfive\tyards,\tbackpedal\tto the\t starting\t line,\t sprint\t forward\t 10\t yards,\t and\t so\t on,\t backpedaling\t to\t the starting\t line\t each\t time\t and\t increasing\t the\t forward\t distance\t to\t 20\t yards\t (in","increments\tof\tfive).\tSee\tFigure\t12-3. 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. An\tathlete\tcan\thold\ta\tball\tduring\tthe\tdrill. Have\tathletes\tperform\tthe\tdrill\tat\tthe\tsame\ttime\tto\tincrease\tcompetition. Stagger\tthe\tdistance\tof\tthe\tcones. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\t10\tand\t25\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#4 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 starts\t (with\t his\t back\t to\t the\t pattern)\t at\t one\t end\t and\t shuffles backward\tto\teach\tcone\tin\tthe\tseries. The\tathlete\tcan\tuse\ta\tlow\tathletic\tstance\tto\tstart. The\tathlete\tshould\tconcentrate\ton\tshuffling\tin\tstraight\tlines. The\tathlete\tshould\tmake\t\u201ctight\u201d\tcorners. The\tathlete\tshould\tkeep\tthe\telbows\trelatively\tclose\tto\tthe\tbody. The\t athlete\t should\t drop\t the\t center\t of\t gravity\t while\t changing\t directions\t at cones. The\t athlete\t should\t keep\t the\t eyes\t up\t and\t use\t peripheral\t vision\t to\t locate cones. The\tathlete\tshould\ttouch\teach\tcone\twith\tthe\toutside\thand. The\tathlete\tshould\tmaintain\ta\tneutral\tspine\tat\tall\ttimes. Increasing\tComplexity\/Difficulty: Combine\ta\tforward\trun\twith\tside\tshuffling. Use\tshuffling\tonly. Have\tthe\tathlete\trun\toff\tthe\tend\tof\tthe\tdrill\tto\tcatch\ta\tpassed\tball. The\tathlete\tcan\thold\ta\tball\tfor\tthe\tduration\tof\tthe\tdrill. 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. Increase\tthe\tdistance\tbetween\tcones\tto\tincrease\tthe\twork\tinterval. 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.","Agility\tPattern:\tDrill\t#5 Purpose:\tDevelop\treactive\tcapabilities\tto\ta\tdefender\tin\topen\tspace.\tObjectives: Simulate\tmovement\tpatterns\toften\tseen\tin\tgames. Familiarize\tthe\tathlete\twith\tman-on-man\tsituations. Description: The\tathlete\tstarts\tat\tthe\tnarrow\tend\tof\ta\tseries\tas\tshown\tin\tFigure\t12-5. The\tdefending\tathlete\tstarts\tat\tthe\topposite\tend. They\tboth\tapproach\teach\tother,\teither\tattempting\tto\tevade\tor\tdefend. A\trugby-specific\ttackle\tis\tattempted\tin\tthe\tspace\tbetween\tthe\tcones. Increasing\t Complexity\/Difficulty:\t The\t cones\t can\t be\t spread\t apart\t further\t or narrowed,\tdepending\ton\tobjectives. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\tthree\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.","Agility\tPattern:\tDrill\t#6 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 first\t cone\t and\t runs\t directly\t forward.\t Then\t he transitions\t into\t a\t side\t shuffle,\t transitions\t back\t to\t a\t forward\t run,\t goes\t back to\tthe\tside\tshuffle,\tand\tfinishes\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\tfurther\tspread\tapart. The\tathlete\tcan\trun\twith\ta\tball\tthrough\tthe\tpattern. The\tathlete\tcan\teither\tpass\ta\tball\tor\treceive\ta\tpassed\tball\tduring\tthe\tdrill. 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 variation\t will\t compromise\t true movement\/agility\tacquisition. Agility\tPattern:\tDrill\t#7 Purpose:\tDevelop\treactive\tability\tto\ta\tspecific\tstimulus\/rugby\tball. Objectives: Develop\tacceleration. Reduce\tunnecessary\tbody\tmovements. Train\teye-hand\tcoordination. Description: The\tcoach\tstands\tfive\tyards\taway\tfrom\tthe\tathlete,\tholding\ta\trugby\tball\tat shoulder\tlevel. The\t coach\t drops\t the\t ball\t to\t the\t ground,\t which\t signals\t the\t athlete\t to accelerate\ttoward\tthe\tball. The\tathlete\tattempts\tto\tpick\tup\tthe\tball,\teither\tin\tthe\tair\toff\tthe\tfirst\tbounce or\tfrom\tthe\tground,\tas\tquickly\tas\tpossible. Once\tthe\tball\tis\treceived,\tthe\tathlete\taccelerates\tagain\tto\tcomplete\tthe\tdrill. The\tathlete\tshould\taccelerate\tas\tquickly\tas\tpossible.","The\tathlete\tshould\treceive\tthe\tball\tin\tan\tathletic\trugby-specific\tstance. Increasing\tComplexity\/Difficulty: The\tcoach\tcan\ttoss\ta\tball\tback\tto\ta\tsecond\tathlete. The\t coach\t can\t drop\t the\t ball\t to\t the\t ground\t to\t make\t a\t less\t predictable bounce. The\tathlete\tcan\tmove\tfurther\taway\tfrom\tthe\tball. The\tathlete\tcan\tstart\twith\this\tback\tto\tthe\tdrill\tor\tstart\tfrom\tthe\tground. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe between\tfour\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. Agility\tPattern:\tDrill\t#8 Purpose:\tDevelop\tstopping\tability\tand\tmovements\tspecific\tto\trugby. Objectives: Transition\tfrom\trunning\tto\tlateral\tshuffling. Reduce\tunnecessary\tbody\tmovements. Description: The\t athlete\t starts\t out\t by\t running\t toward\t the\t first\t set\t of\t cones.\t After","reaching\t the\t first\t set\t of\t cones,\t he\t shuffles\t through\t and\t runs\t at\t an\t angle toward\tthe\tsecond\tset\tof\tcones.\tHe\tlaterally\tshuffles\tthrough\tthe\tsecond\tset of\tcones\tand\tsprints\toff\tthe\tend\tto\tcomplete\tthe\tpattern. The\t athlete\t should\t keep\t the\t head\t up\t and\t eyes\t forward\t and\t use\t peripheral vision\tto\tlocate\tthe\tcones. 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\tcarry\ta\tball\tthrough\tthe\tpattern. Have\tthe\tathlete\treceive\ta\tpassed\tball\tduring\tthe\tdrill. Have\tthe\tathlete\tmake\ta\tkick\tin\tthe\tmiddle\tor\toff\tthe\tend\tof\tthe\tdrill. The\t drill\t should\t be\t practiced\t in\t both\t directions,\t reversing\t the\t angled running\tand\tshuffling\tdirections. The\tcones\tcan\tbe\tset\tup\tfurther\tapart\tto\tincrease\tthe\twork\tinterval. Additional\tsets\tof\tcones\tcan\tbe\tset\tup\tto\tincrease\tthe\tlength\tof\tthe\tpattern. Work\tInterval:\tThe\tcoach\tcan\tvary\tthe\ttime\tof\tthe\tdrill\tup\tto\ttwo\tminutes. 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. Note:\tThe\tmovements\tselected\tin\tthis\tdrill\tare\tbasic\tand\tcan\tbe\tincorporated\tinto rugby-specific\tconditioning.","Agility\tPattern:\tDrill\t#9 Purpose:\t Develop\t athletic\t stance,\t hand-eye-foot\t coordination,\t reactive\t ability, and\tlateral\tagility. Objectives: Simulate\tmovement\tpatterns\tseen\tin\tall\trugby\tpositions. Reduce\tunnecessary\tbody\tmovements. Description: The\t emphasis\t of\t this\t drill\t is\t to\t have\t the\t athlete\t react\t to\t the\t random movements\tof\ta\trugby\tball. The\tathlete\tstarts\tin\tan\tathletic\tstance. The\tcoach\tlightly\ttosses\tthe\tball\tto\tthe\tground\tin\tthe\tdirection\tof\tthe\tathlete. The\tathlete\treacts\tto\tthe\tdirection\tof\tthe\tball\tby\tshuffling. With\ttwo\thands,\tthe\tathlete\tpasses\tthe\tball\tback\tto\tthe\tcoach. The\tcoach\tredirects\tthe\tball\tin\tthe\tdesired\tdirection. Increasing\tComplexity\/Difficulty: The\tcoach\tcan\ttoss\tthe\tball\ta\tlittle\tharder\tto\tforce\tthe\tathlete\tto\treact\tmore quickly. The\t coach\t can\t toss\t the\t ball\t further\t away\t from\t the\t athlete\t to\t increase\t the shuffling\tdistance. A\tsprint\tout\tcan\tbe\tincorporated\tat\tthe\tend\tof\tthe\tdrill. Work\tInterval:\tThe\tcoach\tcan\tuse\ta\tdetermined\tnumber\tof\ttosses\tto\tcomplete\tthe drill\tor\tan\tapproximate\ttime\tof\tthe\tdrill\t(5\tto\t15\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. Develop\tan\teffective\tintegration\tof\tmovements\tseen\tin\trugby. Reduce\tunnecessary\tbody\tmovements. Description: The\tathlete\twill\trun\tthrough\ta\tseries\tof\tcones\tas\tshown\tin\tFigure\t12-10. The\tathlete\tshould\tmaintain\ta\tlow\tcenter\tof\tgravity. The\tathlete\tshould\tmaximize\tforward\tlean\twhen\tinitially\taccelerating\tfrom each\tturn. 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. The\tdrill\tshould\tbe\tcompleted\tin\tboth\tdirections. Work\tInterval:\tWill\tvary\ton\tdistance\tof\tcones\tand\tability\tof\tathlete\tbut\tshould\tbe","between\t30\tseconds\tand\ttwo\tto\tthree\tminutes. Rest\tInterval:\tOnce\tmastery\tof\tthe\tdrill\thas\tbeen\treached,\tthe\trest\tinterval\tcan\tbe brought\tdown\tto\t2:1\trest\tto\twork\tinterval. Note:\tThe\tmovements\tselected\tin\tthis\tdrill\tare\tbasic\tand\tcan\tbe\tincorporated\tinto rugby-specific\tconditioning.","13","Soccer Soccer\tis\tone\tof\tthe\tfastest\tgrowing\tsports\tin\tthe\tU.S.\tin\tterms\tof\tpopularity\tand is\t the\t most\t popular\t sport\t in\t the\t world,\t with\t over\t 40\t million\t estimated\t people participating\t in\t everything\t from\t pick-up\t games,\t to\t youth\t and\t adult\t leagues,\t to school\tteams\tat\tall\tlevels,\tto\tprofessional\tsoccer.\tSoccer\tis\tplayed\ton\ta\tfield\tthat is\t 120\t yards\t long\t and\t 75\t yards\t wide.\t Soccer\t games\t last\t 90\t minutes,\t with\t a possibility\tof\t30\tmore\tminutes\tfor\tovertime\tplay. In\ta\tsoccer\tmatch,\tan\tathlete\tmay\tcover\tfrom\t2,000\tto\t10,000\tyards\tor\tmore. However,\tmost\truns\tare\tusually\tmade\tfor\t5\tto\t30\tyards\tand\trequire\tan\tathlete\tto be\t able\t to\t accelerate\t and\t decelerate\t quickly\t with\t various\t movement\t patterns. Players\twill\twalk\tor\tjog\tin\tbetween\truns,\tusually\twith\ta\t1:3\twork:rest\tratio. Given\t the\t length\t of\t play\t and\t the\t distances\t an\t athlete\t must\t cover,\t aerobic conditioning\t is\t required\t for\t soccer.\t This\t type\t of\t conditioning\t will\t be\t important to\t enable\t players\t to\t recover\t quickly\t from\t high\t intensity\t sprints\t and\t to\t maintain their\tenergy\tlevels\tand\tspeed\tduring\tthe\tlength\tof\tthe\tgame. Development\tof\tthe\tglycolytic\tenergy\tsystem\tthrough\tsprinting\tis\talso\tgoing to\tbe\tnecessary\tfor\tsoccer\tperformance.\tAn\toverreliance\ton\taerobic\tconditioning will\tdevelop\tan\tathlete\u2019s\tendurance,\tbut\tleave\thim\tslow. In\taddition\tto\tacceleration\tand\taerobic\tendurance,\tsoccer\trequires\tagility.\tAn athlete\t needs\t to\t be\t able\t to\t be\t elusive,\t be\t evasive,\t twist,\t and\t change\t directions quickly.\t Ankle\t sprains\t and\t groin\t injuries\t are\t commonly\t seen\t in\t soccer\t players, so\tagility\ttechnique\tand\tconditioning\twill\tbe\timportant. Other\t injuries\t commonly\t seen\t in\t soccer\t include\t hamstring\t and\t upper\t thigh strains,\t caused\t by\t a\t combination\t of\t sprinting,\t agility,\t and\t the\t amount\t of\t power that\t must\t be\t generated\t in\t order\t to\t kick\t the\t soccer\t ball.\t Due\t to\t the\t amount\t of running\t involved\t in\t the\t sport,\t attention\t should\t also\t be\t paid\t to\t preventing\t shin splints. Dynamic\t flexibility\t exercises\t should\t be\t employed\t during\t the\t warm-up\t to reinforce\ttechnique\tand\tto\thelp\tprevent\tinjuries\tduring\tpractice\tand\tthe\tgame.\tAs previously\tdiscussed,\tthe\tadvantages\tof\ta\tdynamic\tflexibility\tprogram\tare\tmulti-","faceted\tand\tmost\tappropriate\tto\tthe\tgame\tof\tsoccer. A\tspeed\tand\tagility\tprogram\tfor\tsoccer\tshould\ttarget\tthe\tfollowing: Sprinting\ttechnique:\thelps\twith\tspeed\tand\thelps\tprevent\tinjuries. Acceleration:\thigh\tintensity\tsprints\tand\tdrills\tto\timprove\tan\tathlete\u2019s\tability to\taccelerate\tfor\t5\tto\t30\tyards. Aerobic\tconditioning:\thelps\tathletes\trecover\tfrom\thigh\tintensity\tsprints\tand helps\tthem\tperform\tfor\tthe\tentire\tgame. Agility\ttraining\t and\tits\tsubcomponents:\t teach\thow\tto\tchange\t directions\tto help\t prevent\t injuries\t and\t develop\t agility\t to\t improve\t performance.\t Active recovery\t(i.e.,\tlight\tjogging)\tshould\tbe\temphasized\tduring\trest\tperiods. Work\tto\trest\tratio\tof\t1:3\tto\tmimic\tthe\tdemands\tof\tthe\tgame.","Beginning\tProgram The\thigh\tschool\tathlete\u2019s\ttraining\twill\tbe\torganized\taround\tthe\tfollowing: 20-week\tgeneral\tpreparation\tphase 10-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\tan\taerobic\tendurance\tbase\tin\tthe\tgeneral\tpreparation\tphase Developing\trunning\ttechnique Improving\tacceleration Improving\tspeed Developing\tagility\ttechniques","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\tan\taerobic\tendurance\tbase,\tlearning\trunning\ttechnique,\tand\tlearning agility\ttechnique.\tAthletes\tshould\ttrain\ttwo\tto\tfour\ttimes\tper\tweek.\tEach\tsession should\t focus\t on\t dynamic\t flexibility\t exercises,\t running\t technique\t drills,\t basic agility\t technique\t drills,\t and\t either\t acceleration\t drills\t or\t aerobic\t endurance training.\t Table\t 13-1\t shows\t the\t types\t of\t drills\t that\t a\t high\t school\t athlete\t should focus\ton\tin\tthe\tgeneral\tpreparation\tphase. Table\t13-2\toutlines\ta\tsample\tworkout\tfor\ta\thigh\tschool\tathlete\ttraining\tfour times\t per\t week\t during\t the\t general\t preparation\t phase.\t Because\t this\t athlete\t is\t a beginner,\t the\t focus\t is\t on\t fundamental\t agility\t and\t running\t skills.\t The\t workouts are\t divided\t into\t two\t days\t with\t a\t primary\t focus\t on\t aerobic\t endurance\t and\t two days\t with\t a\t primary\t focus\t on\t acceleration.\t Agility,\t sprinting\t technique,\t and dynamic\tflexibility\tare\ttrained\tdaily. Sprinting\t technique\t focuses\t on\t arm\t swing,\t the\t high\t knee\t movement,\t and pulling\tthe\theel\tto\tthe\thip.\tAgility\ttechnique\tfocuses\tprimarily\ton\tshuffling\tand backpedaling. Athletes\tshould\tbe\tallowed\tto\tfully\trecover\tfor\ttwo\tto\tthree\tminutes\tbetween","sprinting\ttechnique,\tagility,\tand\tacceleration\tdrills.\tThe\temphasis\tof\tdrills\tshould be\ton\tcorrect\texecution\tfirst\tand\tspeed\tsecond."]