Sport-Specific Agility Training
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Young & Farrow (2013). The Importance of a Sport-Specific Stimulus for Training Agility. Strength and Conditioning Journal, 35(2), 39-43.
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The purpose of this study was to review the available scientific literature to provide guidance to coaches and athletes towards more effective agility training methods. Practical applications were reviewed and a close look into what constitutes effective training stimuli for the development of sport-specific agility.
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In this study/review:
>Agility is a highly complex physical attribute. It is best described as being the product of perception and decision-making skills combined with change of direction (COD) speed, which additionally has strong components based in strength and power. Consider this over-simplified equation as a description:
Reactive Decision-Making (X) Speed (=) Agility
(a more comprehensive version can be found here)
>Perception and decision-making skills entail scanning for sport-specific stimuli (e.g., opponent’s movement/actions) and deciding what physical response would be the most efficient and effective tactical response.
>After the decision-making process is completed, the applicable COD skill must be quickly executed to complete an action that is considered a demonstration of agility. COD skills are things like acceleration, deceleration, cutting, turning, backpedaling, side-stepping, and other similar agility-related movements.
>There are both non-specific and sport-specific methods of practicing/training agility:
1. Non-Specific Agility Methods
>Non-specific methods are either pre-planned COD drills (e.g., “5-10-5” and “T”-drills) or reactive drills that are generic (flashing lights or sound-based drills).
>These aim to improve COD rather than agility, per se. Numerous research studies have shown that these methods do not directly transfer to sport-specific agility or sport performance.
>Non-specific methods can be useful in the short-term for young, elementary, and beginner athletes that need to improve basic motor skills but should not be utilized for long-term development as they do not improve the greater aspects/requirements of agility.
2. Sport-Specific Agility Methods
>Sport-specific methods include all aspects of agility that transfers to the respective sport—perception, decision-making, and COD.
>These methods are best utilized in sports practices rather than in the gym. Examples of these methods include scrimmages, small-sided games, and evasive drills that emphasize the tactical scenarios of a greater game. Ultimately, practicing the sport in various ways is the best way to develop the reactive components of agility.
>Sport-specific methods are long-term solutions to develop agility in intermediate and advanced athletes trying to improve their direct sport performance.
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Take-home:
>Pre-planned and/or generically reactive (flashing lights) drills do not directly improve sport-specific agility.
>Although these methods have a window of usefulness within the context of lowly skilled, beginner athletes needing to practice basic COD skills, real agility development requires actually practicing the sport aimed to be improved. This is because real agility requires reaction to sport-specific rather than generic stimuli. This is best achieved under the guidance of a knowledgeable sports coach.
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