Agility & Change of Direction - From Science to Practice
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This document discusses change of direction (COD) and agility in sports. It defines COD as a rapid change in velocity or direction that is pre-planned, and agility as a rapid whole-body movement in response to a stimulus involving visual scanning and decision making. The key factors underlying COD are high eccentric strength, high force acceptance rates, great intermuscular coordination, and mechanical stiffness. These can be improved through eccentric training, strength training, drills that dissipate momentum, and plyometrics. The factors underlying agility are great perceptual-cognitive skills, fast stimulus response time, and multi-planar speed and power.
Agility & Change of Direction - From Science to Practice
- 1. Agility & Change of Direction – From Science to Practice
- 2. What is COD ?
- 3. What is COD (Change of Direction)?
- 4. What is COD (Change of Direction)? ‘Change of direction can be defined as a rapid change of velocity or direction that is pre- planned.’
- 5. What is Agility? “A rapid whole-body movement with change of velocity or direction in response to a stimulus. This definition respects the cognitive components of visual scanning and decision making that contribute to agility performance in sport.”
- 7. So what underpins COD? 1. High levels of eccentric strength: The ability to absorb high levels of force – the faster you move the more you’ll need your brakes (eccentric STR) to control that force.
- 8. So what underpins COD? 1. High levels of eccentric strength: The ability to absorb high levels of force – the faster you move the more you’ll need your brakes (eccentric STR) to control that force. 2. High rates of force acceptance: ‘High rates of force acceptance protects tissues such as tendons from having to shoulder all of the load’ (Knowles, 2018). To get in and out of a cut fast you need to stop that momentum fast.
- 9. So what underpins COD? 1. High levels of eccentric strength: The ability to absorb high levels of force – the faster you move the more you’ll need your brakes (eccentric STR) to control that force. 2. High rates of force acceptance: ‘High rates of force acceptance protects tissues such as tendons from having to shoulder all of the load’ (Knowles, 2018). To get in and out of a cut fast you need to stop that momentum fast. 3. Great intermuscular co-ordination qualities: You need precise timing of agonist and synergist activation and relaxation to stabilise your limbs in a myriad of body angles.
- 10. So what underpins COD? 1. High levels of eccentric strength: The ability to absorb high levels of force – the faster you move the more you’ll need your brakes (eccentric STR) to control that force. 2. High rates of force acceptance: ‘High rates of force acceptance protects tissues such as tendons from having to shoulder all of the load’ (Knowles, 2018). To get in and out of a cut fast you need to stop that momentum fast. 3. Great intermuscular co-ordination qualities: You need precise timing of agonist and synergist activation and relaxation to stabilise your limbs in a myriad of body angles. 4. Great mechanical stiffness: The ability to produce and transmit force effectively to the ground. You can have a superior engine (hip power), but if you have flat tires (weak ankles and knees, which deform too much at the ground), you won’t move very fast” (Morin, 2016).
- 11. Improving it? 1. High levels of eccentric strength: The ability to absorb high levels of force – the faster you move the more you’ll need your brakes (eccentric STR) to control that force. 2. High rates of force acceptance: ‘High rates of force acceptance protects tissues such as tendons from having to shoulder all of the load’ (Knowles, 2018). To get in and out of a cut fast you need to stop that momentum fast. 3. Great intermuscular co-ordination qualities: You need precise timing of agonist and synergist activation and relaxation to stabilise your limbs in a myriad of body angles. 4. Great mechanical stiffness: The ability to produce and transmit force effectively to the ground. You can have a superior engine (hip power), but if you have flat tires (weak ankles and knees, which deform too much at the ground), you won’t move very fast” (Morin, 2016). Lower limb eccentric training both at slow & fast velocities and heavy & light loads. Simply having deceleration zones when doing sprint work, or manually overloaded eccentric training in the gym are great ways of achieving this.
- 12. Improving it? 1. High levels of eccentric strength: The ability to absorb high levels of force – the faster you move the more you’ll need your brakes (eccentric STR) to control that force. 2. High rates of force acceptance: ‘High rates of force acceptance protects tissues such as tendons from having to shoulder all of the load’ (Knowles, 2018). To get in and out of a cut fast you need to stop that momentum fast. 3. Great intermuscular co-ordination qualities: You need precise timing of agonist and synergist activation and relaxation to stabilise your limbs in a myriad of body angles. 4. Great mechanical stiffness: The ability to produce and transmit force effectively to the ground. You can have a superior engine (hip power), but if you have flat tires (weak ankles and knees, which deform too much at the ground), you won’t move very fast” (Morin, 2016). Getting strong helps the musculo-tendon unit be a force amplifier rather than a force transducer. This helps protect joints from injury, not only that but being strong means you can improve more from power training…
- 13. Improving it? 1. High levels of eccentric strength: The ability to absorb high levels of force – the faster you move the more you’ll need your brakes (eccentric STR) to control that force. 2. High rates of force acceptance: ‘High rates of force acceptance protects tissues such as tendons from having to shoulder all of the load’ (Knowles, 2018). To get in and out of a cut fast you need to stop that momentum fast. 3. Great intermuscular co-ordination qualities: You need precise timing of agonist and synergist activation and relaxation to stabilise your limbs in a myriad of body angles. 4. Great mechanical stiffness: The ability to produce and transmit force effectively to the ground. You can have a superior engine (hip power), but if you have flat tires (weak ankles and knees, which deform too much at the ground), you won’t move very fast” (Morin, 2016). Getting strong helps the musculo-tendon unit be a force amplifier rather than a force transducer which helps protect joints from injury, not only that but being strong means you can improve more from power training… Cormie, Newton & Earp, 2014
- 14. Improving it? 1. High levels of eccentric strength: The ability to absorb high levels of force – the faster you move the more you’ll need your brakes (eccentric STR) to control that force. 2. High rates of force acceptance: ‘High rates of force acceptance protects tissues such as tendons from having to shoulder all of the load’ (Knowles, 2018). To get in and out of a cut fast you need to stop that momentum fast. 3. Great intermuscular co-ordination qualities: You need precise timing of agonist and synergist activation and relaxation to stabilise your limbs in a myriad of body angles. 4. Great mechanical stiffness: The ability to produce and transmit force effectively to the ground. You can have a superior engine (hip power), but if you have flat tires (weak ankles and knees, which deform too much at the ground), you won’t move very fast” (Morin, 2016). Drills that focus on ‘Killing momentum’ help dissipate those forces quicker, and help arrest forces at a greater magnitude.
- 15. Improving it? 1. High levels of eccentric strength: The ability to absorb high levels of force – the faster you move the more you’ll need your brakes (eccentric STR) to control that force. 2. High rates of force acceptance: ‘High rates of force acceptance protects tissues such as tendons from having to shoulder all of the load’ (Knowles, 2018). To get in and out of a cut fast you need to stop that momentum fast. 3. Great intermuscular co-ordination qualities: You need precise timing of agonist and synergist activation and relaxation to stabilise your limbs in a myriad of body angles. 4. Great mechanical stiffness: The ability to produce and transmit force effectively to the ground. You can have a superior engine (hip power), but if you have flat tires (weak ankles and knees, which deform too much at the ground), you won’t move very fast” (Morin, 2016). Plyometrics can help with this by reducing the amortization phase of a movement, but where its probably at is task specific force transfer work – so for example if it’s the ability to go laterally you are after, exercises that work the frontal plane are what you need. If its accelerating out of a cut, then overloading the velocity or contact time of an acceleration is maybe where you want to go.
- 16. Improving it? 1. High levels of eccentric strength: The ability to absorb high levels of force – the faster you move the more you’ll need your brakes (eccentric STR) to control that force. 2. High rates of force acceptance: ‘High rates of force acceptance protects tissues such as tendons from having to shoulder all of the load’ (Knowles, 2018). To get in and out of a cut fast you need to stop that momentum fast. 3. Great intermuscular co-ordination qualities: You need precise timing of agonist and synergist activation and relaxation to stabilise your limbs in a myriad of body angles. 4. Great mechanical stiffness: The ability to produce and transmit force effectively to the ground. You can have a superior engine (hip power), but if you have flat tires (weak ankles and knees, which deform too much at the ground), you won’t move very fast” (Morin, 2016). Stiffness drills that work on the ‘suspension’ and getting the body into efficient positions to take advantage of SSC and the elastic components of the muscle will lead to stiff, responsive, ‘bouncy, reactive’ contacts with the ground.
- 17. Agility
- 18. So what underpins agility? 1. Great perceptual-cognitive skills: What we perceive underpins how we act. The ability to process the pictures and problem solve a movement solution to a problem is a key skill to making correct decisions and moving with precision, style & grace.
- 19. So what underpins agility? 1. Great perceptual-cognitive skills: What we perceive underpins how we act. The ability to process the pictures and problem solve a movement solution to a problem is a key skill to making correct decisions and moving with precision, style & grace. 2. Fast stimulus response time: The ability to react to relevant cues and then act with conviction is a key skill to successful agility performance. Whether in offensive or defensive positions – ‘You can’t go anywhere without your hips’ (Nimphius, 2017)
- 20. So what underpins agility? 1. Great perceptual-cognitive skills: What we perceive underpins how we act. The ability to process the pictures and problem solve a movement solution to a problem is a key skill to making correct decisions and moving with precision, style & grace. 2. Fast stimulus response time: The ability to react to relevant cues and then act with conviction is a key skill to successful agility performance. Whether in offensive or defensive positions – ‘You can’t go anywhere without your hips’ (Nimphius, 2017) 3. High levels of movement variability: Once you have perceived the picture you have to find a solution to the problem – the best movers don’t just have the front door key, they have the master key to movement. They can rely on a Swiss army knife of movement solutions to solve any problem.
- 21. Improving it? 1. Great perceptual-cognitive skills: What we perceive underpins how we act. The ability to process the pictures and problem solve a movement solution to a problem is a key skill to making correct decisions and moving with precision, style & grace. 2. Fast stimulus response time: The ability to react to relevant cues and then act with conviction is a key skill to successful agility performance. Whether in offensive or defensive positions – ‘You can’t go anywhere without your hips’ (Nimphius, 2017) 3. High levels of movement variability: Once you have perceived the picture you have to find a solution to the problem – the best movers don’t just have the front door key, they have the master key to movement. They can rely on a Swiss army knife of movement solutions to solve any problem. Putting players in task specific situations that carry large relevance to the task they need to perform is key here to improving this. Ideally this needs to be picked up subconsciously but at times it can be pertinent to draw attention to where their eyes are, asking questions about what paths they can take, and exposing players to large amounts of discovery learning where they get to make lots of decisions and make lots of mistakes.
- 22. Improving it? 1. Great perceptual-cognitive skills: What we perceive underpins how we act. The ability to process the pictures and problem solve a movement solution to a problem is a key skill to making correct decisions and moving with precision, style & grace. 2. Fast stimulus response time: The ability to react to relevant cues and then act with conviction is a key skill to successful agility performance. Whether in offensive or defensive positions – ‘You can’t go anywhere without your hips’ (Nimphius, 2017) 3. High levels of movement variability: Once you have perceived the picture you have to find a solution to the problem – the best movers don’t just have the front door key, they have the master key to movement. They can rely on a Swiss army knife of movement solutions to solve any problem. To improve someone here you need to keep squeezing the time it takes to first make a decision and then act upon it. For example, this could be challenging decision making time so someone has to perceive and then act quicker. For someone struggling you may need to scale this back and give players more time to make decisions and pick up the relevant cues.
- 23. Improving it? 1. Great perceptual-cognitive skills: What we perceive underpins how we act. The ability to process the pictures and problem solve a movement solution to a problem is a key skill to making correct decisions and moving with precision, style & grace. 2. Fast stimulus response time: The ability to react to relevant cues and then act with conviction is a key skill to successful agility performance. Whether in offensive or defensive positions – ‘You can’t go anywhere without your hips’ (Nimphius, 2017) 3. High levels of movement variability: Once you have perceived the picture you have to find a solution to the problem – the best movers don’t just have the front door key, they have the master key to movement. They can rely on a Swiss army knife of movement solutions to solve any problem. Exposure to chaos. Repetition without repetition. Everything is similar but different. Most drills or games shouldn’t look that neat and pretty, there will be mistakes, there will be errors but this is the uncomfortable zone for the player where learning happens – this is where you’re sharpening up that master key to open up more doors. More variability in the drills = more movement problems = more movement solutions = more movement variability.
- 24. Putting it into Practice
- 25. What might it look like? https://www.youtube.com/watch?v=B_CEbcg7dwE https://www.youtube.com/watch?v=pXiQGgMy3Io https://www.youtube.com/watch?v=vRyEjhCxixg https://twitter.com/TopSpeedLLC/status/598493846243188737 https://youtu.be/chPHaKeNDZQ?t=155