Underpinning Agility

In the gym setting

Key attractors:

  • Hinge at hip – extended force closure & swing leg retraction
  • Optimal length abdominals/back muscles/leg muscles
  • Ankle stiffness in S&A and deceleration (paired with knee stiffness)
  • Hip lock – through multiple angles/positions – mod-high intensity

*ideally movements where combinations of these three attractors are combined

Components:

1

Hinge at hip

Category A
2

Optimal length abdominals

Category B
3

Ankle stiffness

Category C
4

Hip lock

Category D
A

Step & hinge

Unstable load

Variations

-Aquabag

Coaching points

-Take a fast step and pull back rapidly
-Should bend from the hip and not feel to much stress through the knee

Volume

4 sets
6 each side

A

Step & hinge

Plate behind neck

Variations

-From low box
-Throw plate down and pull to chest upon landing

Coaching points

-Fast step on ground
-Keep plate from touching back of neck throughout
-Shouldn’t bend through back, only through hip

Volume

4 sets
6 each side

A

Step & hinge

With upper body rotation

Variations

-From low box

Coaching points

-Fast step on and off ground
-Rotation should occur at the same time as you hit the ground

Volume

4 sets
6 each side

B

Gambetta walk

Chop throws into floor

Variations

-Fast chop without throw

Coaching points

-Bounce ball hard off the ground like a slam
-Shouldn’t be bend through the spine/back

Volume

2-3 sets
10m each direction

B

Straddle plate press

With twist

Variations

-With aquabag/aquaball
-On low box or on floor

Coaching points

-Stay very tall through top of head
-Keep chest out when rotating and holding plate

Volume

4 sets
8 reps total (4 each side)

B

Straddle overhead wall throws

Fast bounces

Variations

-Throws from partner

Coaching points

-Keep knees straight
-Chest must stick out, and rapid throws

Volume

3 sets
3x10s bursts

C

Forefoot switch jumps

Forward lean, with aquabag

Variations

-Aquabag
-Arms across chest

Coaching points

-Stay low, keep looking forwards
-Fast switch and hold strong, heels must stay high off ground

Volume

3 sets
12 switches

C

Forefoot switch jumps

With upper body rotations

Variations

-Rotate both directions with upper body

Coaching points

-Stay low, keep looking forwards
-Fast switch and hold strong, heels must stay high off ground

Volume

3 sets
12 switches

C

Forefoot switch jumps

Stay low, upright trunk

Variations

-With unstable load on back

Coaching points

-Keep trunk upright, looking up
-Keep heels high off ground, stick back leg far back behind you when switching

Volume

3-4 sets
4-6 reps each leg holding

D

Hip lock switches

Band side anchored & overhead

Variations

-1-2 switches

Coaching points

-Fast switch, landing in strong lock position, very tall
-Don’t let band pull you out of hold position

Volume

4 sets
6 reps each leg

D

Fall to wall lockout

Angled step

Variations

-With aquabag/aquaball in hands
-Hands only at wall

Coaching points

-Pivot on step like a sidestep
-Swing knee must drive aggressively forwards, keep looking forward

Volume

3 sets
3 each side

D

Fall to wall lockout

From low box

Variations

-Change box heights and angles from wall

Coaching points

-Spend as little time on the ground as possible

-Bring swing knee forward aggressively before landing hands on the wall
-Should be in strong well-balanced position to finish

Volume

3 sets
3 each side