PROGRAM DESIGN AND
TECHNIQUE FOR SPEED AND
AGILITY
Chapter 19
, Page |1
Contents
Intro....................................................................................................................................................................................... 3
Speed and Agility Mechanics.................................................................................................................................................4
Physics of Sprinting, Change of Direction, and Agility.......................................................................................................4
Rate of Force Development...............................................................................................................................................4
Impulse..............................................................................................................................................................................5
Practical Implications for Speed........................................................................................................................................6
Practical Implications for Change of Direction and Agility.................................................................................................6
Neurological Basis for Speed.................................................................................................................................................7
Nervous System.................................................................................................................................................................7
Stretch-Shortening Cycle...................................................................................................................................................7
Spring-Mass Model............................................................................................................................................................8
Additional Neurophysiological Considerations for Change-of-Direction and Agility Development...................................9
Running Speed..................................................................................................................................................................... 10
Sprinting Technique Guidelines.......................................................................................................................................11
Technical Errors and Coaching.........................................................................................................................................11
Training Goals.................................................................................................................................................................. 11
Agility Performance and Change-of-Direction Ability..........................................................................................................15
Factors Affecting Change of Direction and Perceptual-Cognitive Ability.........................................................................15
Change-of-Direction Ability.........................................................................................................................................16
Perceptual-Cognitive Ability........................................................................................................................................17
Technical Guidelines and Coaching.................................................................................................................................17
Visual Focus................................................................................................................................................................. 17
Body Position During Braking and reacceleration........................................................................................................17
Leg Action.................................................................................................................................................................... 17
Arm Action................................................................................................................................................................... 17
Training Goals.................................................................................................................................................................. 18
Methods of Developing Speed............................................................................................................................................19
Sprinting.......................................................................................................................................................................... 19
Strength........................................................................................................................................................................... 19
Mobility........................................................................................................................................................................... 21
Methods of Developing Speed............................................................................................................................................22
Strength........................................................................................................................................................................... 22
Change-of-Direction Ability.............................................................................................................................................22
, Page |2
Perceptual-Cognitive Ability............................................................................................................................................22
Program Design................................................................................................................................................................... 24
Speed Development Strategies...........................................................................................................................................25
Monitoring Sprint Ability.................................................................................................................................................27
Agility Development Strategies...........................................................................................................................................28
Monitoring Agility and Change-of-Direction Ability.........................................................................................................29
, Page |3
Intro
Three important aspects of physical performance
1. Speed – the skills and abilities needed to achieve high movement velocities
2. Change of Direction- the skills and abilities needed to explosively change movement direction, velocities
or modes
3. Agility- the skills and abilities needed to change direction, velocity or mode in response to a stimulus
Linear speed = NB in team sports, play is generally multidirectional
o Result = athletes success depends on responding to ever-changing scenarios through fast, efficient
changes of direction
o Speed requires ability to accelerate and reach maximal velocity
Physical capacity to change direction while decelerating + then reaccelerating, sometimes using different mode
of travel:
o Change-of-direction ability
o Agility = use of perceptual-cognitive ability in combination with change-of-direction ability
Athlete’s success in explosive movements = product of athlete’s strength capacity combined with ability to use
this strength within constraints of activity
Strength = associated with athlete’s ability to produce force
o NB to understand that while high levels of maximal strength = desirable attributes in sport
Sprint, change-of-direction and agility events occur in periods that prevent athletes from
producing + expressing maximal strength
TECHNIQUE FOR SPEED AND
AGILITY
Chapter 19
, Page |1
Contents
Intro....................................................................................................................................................................................... 3
Speed and Agility Mechanics.................................................................................................................................................4
Physics of Sprinting, Change of Direction, and Agility.......................................................................................................4
Rate of Force Development...............................................................................................................................................4
Impulse..............................................................................................................................................................................5
Practical Implications for Speed........................................................................................................................................6
Practical Implications for Change of Direction and Agility.................................................................................................6
Neurological Basis for Speed.................................................................................................................................................7
Nervous System.................................................................................................................................................................7
Stretch-Shortening Cycle...................................................................................................................................................7
Spring-Mass Model............................................................................................................................................................8
Additional Neurophysiological Considerations for Change-of-Direction and Agility Development...................................9
Running Speed..................................................................................................................................................................... 10
Sprinting Technique Guidelines.......................................................................................................................................11
Technical Errors and Coaching.........................................................................................................................................11
Training Goals.................................................................................................................................................................. 11
Agility Performance and Change-of-Direction Ability..........................................................................................................15
Factors Affecting Change of Direction and Perceptual-Cognitive Ability.........................................................................15
Change-of-Direction Ability.........................................................................................................................................16
Perceptual-Cognitive Ability........................................................................................................................................17
Technical Guidelines and Coaching.................................................................................................................................17
Visual Focus................................................................................................................................................................. 17
Body Position During Braking and reacceleration........................................................................................................17
Leg Action.................................................................................................................................................................... 17
Arm Action................................................................................................................................................................... 17
Training Goals.................................................................................................................................................................. 18
Methods of Developing Speed............................................................................................................................................19
Sprinting.......................................................................................................................................................................... 19
Strength........................................................................................................................................................................... 19
Mobility........................................................................................................................................................................... 21
Methods of Developing Speed............................................................................................................................................22
Strength........................................................................................................................................................................... 22
Change-of-Direction Ability.............................................................................................................................................22
, Page |2
Perceptual-Cognitive Ability............................................................................................................................................22
Program Design................................................................................................................................................................... 24
Speed Development Strategies...........................................................................................................................................25
Monitoring Sprint Ability.................................................................................................................................................27
Agility Development Strategies...........................................................................................................................................28
Monitoring Agility and Change-of-Direction Ability.........................................................................................................29
, Page |3
Intro
Three important aspects of physical performance
1. Speed – the skills and abilities needed to achieve high movement velocities
2. Change of Direction- the skills and abilities needed to explosively change movement direction, velocities
or modes
3. Agility- the skills and abilities needed to change direction, velocity or mode in response to a stimulus
Linear speed = NB in team sports, play is generally multidirectional
o Result = athletes success depends on responding to ever-changing scenarios through fast, efficient
changes of direction
o Speed requires ability to accelerate and reach maximal velocity
Physical capacity to change direction while decelerating + then reaccelerating, sometimes using different mode
of travel:
o Change-of-direction ability
o Agility = use of perceptual-cognitive ability in combination with change-of-direction ability
Athlete’s success in explosive movements = product of athlete’s strength capacity combined with ability to use
this strength within constraints of activity
Strength = associated with athlete’s ability to produce force
o NB to understand that while high levels of maximal strength = desirable attributes in sport
Sprint, change-of-direction and agility events occur in periods that prevent athletes from
producing + expressing maximal strength
