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Agility 173

YearlY Training Schedule

Agility training should play a major role in a yearly conditioning program. Off-season: During the off-season, players should make their greatest gains because they have more time to train. The off-season is the time to learn new drills and develop proper technique for all drills. Entire workouts can be devoted to agility training. Agility training should be done 2 or 3 days a week. Preseason: Agility training continues, but the workouts are shorter and the work gets sharper. Agility workouts should be once or twice a week, depending on the needs of individual players. In-season: Agility training is limited to a few drills that may be done as part of the daily dynamic warm-up. Players who do not play many minutes can continue agility training throughout the season. The amount depends on the needs of individual players.

guidelineS for agiliTY

Agility training requires proper footwear (basketball shoes) for agility drills. Drills should be done on a nonslip surface, such as a clean gym floor. Perform drills at slow speeds first, beginning with proper technique and footwork. When you can perform repetitions successfully and under control, you can increase speed. For every agility drill, start in the ready position: feet shoulder-width apart; ankles, knees, and hips flexed in a quarter-squat position; head and shoulders slightly forward with hips and ankles in a straight line. Keep knees and hips flexed and your center of gravity over the feet. The body cannot move quickly when it is standing straight up. From this position, you are ready to move in any direction and can hold this position if bumped from any angle. This ready position is the most efficient position for moving and reacting. Agility drills should be short in duration (anaerobic), approximately 10 to 20 seconds. Each workout should include a variety of drills that involve multiple changes of directions as well as sprints, backpedals, shuffles, hops, skips, turns, rotations, and jumps. Workouts should start with a good warmup and flexibility program (see chapter 2) and finish with a cool-down.

agiliTY drillS

The following 20 agility drills are separated into 7 categories: Hexagon, Ladder, Hurdle, Snake, Lane, Extended-Lane, and Full-Court drills. The hexagon drill and ladder drills are not true agility drills; they are quick-feet drills. In the context of this book, however, they fit best with the agility drills.

174 CompleteConditioningforBasketball

HexAgonDrill

Hexagon

Setup: Use floor tape to mark a hexagon on the floor. Each of the 6 sides is 24 inches (60 cm) long. 1. Start in the ready position in the middle of the hexagon, facing the number 1 tape. Face that direction throughout the drill. 2. Jump with 2 feet over the number 1 tape and back to the middle of the hexagon (figure 7.1). Then jump at an angle over the number 2 tape and back to the middle. Continue this clockwise pattern for all 6 sides. 3. Repeat the drill in a counterclockwise direction.

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Figure 7.1

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lADDerDrills

The quick-feet ladder is very versatile. With a little creativity, you can come up with many drills. Movement directions for the drills should include forward, backward, lateral, and angled. Movements include quick steps, hops, and jumps with 1 or 2 feet. Start with basic movements--running through the ladder 1 foot per square and 2 feet per square, lateral movements, and 1- and 2-foot hops and jumps. The following drills are more advanced. Setup: Use a quick-feet ladder or use floor tape to make a ladder on the floor. For most quick-feet ladders that have 20 squares, each square is 16 to 20 inches (about 40 to 50 cm) wide and 16 to 18 inches (about 40 to 45 cm) long.

Agility 175

Hiprotation

1. Start in the ready position at the near end of the ladder with the left foot outside the ladder to the left and the right foot in the first square (figure 7.2). 2. Hop in the air, rotating your hips 45 degrees to the right, keeping your head and shoulders square. Land with your right foot in the first square and your left foot in the second square. 3. Immediately after landing, quickly hop in the air. Land with your left foot in the second square and your right foot outside the second square to the right, facing straight ahead. 4. Immediately after landing, quickly hop in the air, rotating your hips 45 degrees to the left, keeping your head and shoulders square. Land with your left foot in the second square and your right foot in the third square. 5. Immediately after landing, quickly hop in the air, landing with your right foot in the third square and your left foot outside the third square to the left, facing straight ahead. 6. Continue this "straight, right rotation, straight, left rotation, straight" sequence for the length of the ladder.

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Figure 7.2

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Fig. 07.02, #265983

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176 CompleteConditioningforBasketball

DVD

skier

1. Start in the ready position at the near end of the ladder with the left foot outside the ladder to the left and the right foot in the first square (figure 7.3). 2. Hop in the air and land with your right foot outside to the right of the first square and your left foot in the middle of the second square. 3. Immediately hop in the air and land with your left foot outside to the left of the second square and your right foot in the middle of the third square. 4. Continue this "right foot out, left foot in and left foot out, right foot in" sequence for the length of the ladder. Your head, shoulders, hips, and feet all stay facing straight up the ladder.

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Figure 7.3

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ickyshuffl e

1. Start in the ready position at the near end of the ladder with both feet on the left side of the ladder. 2. Begin by stepping into the first square with your right foot. Quickly follow with your left foot, stepping into the same square. 3. Once your left foot touches, immediately step with your right foot outside the ladder to the right. Once your right foot touches, quickly step with your left foot into the second square. 4. Follow with your right foot into the same square and immediately step with your left foot outside the ladder to the left. 5. Continue this "in, in, out" sequence the length of the ladder. advanced version, reactive icky Shuffle: In this drill, the footwork is the same as the icky shuffle, except on a coach's or partner's clap, change direction. As you move forward, when you hear the first clap, immediately reverse direction and move backward using the same footwork. When you hear the second clap, immediately reverse direction and move forward using the same footwork.

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Fig. 07.03, #265984

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