Low Impact Agility

Small Space COD

Must be warm & 100% ready before undertaking deceleration work in particular.
2x field sessions
2x gym-based sessions

SESSION A

Drilling & Warm-Up

  • barry tamura drill
  • low lateral drilling (sayers)
  • others?

TBA

TBA

TBA

TBA

TBA

TBA

Lateral Movement

Pick two of the below movements for the session

  • 5 sets x 8 changes of direction for each exercise
  • Minimum 60s rest between sets
  • Change distances between hurdles to increase challenge

Lateral 1-5

Perturb/challenge trunk

Lateral shuffle (with aquabag hold)

Keep bag on inside

Lateral shuffle (with bag on forearms)

Keep bag still as possible

Deceleration

Must do all three exercises

  • Lunge paddle: 4 sets x 3 reps each leg
  • Electric fence: 4 sets x 3 reps each leg
  • Floor drags: 5 sets x 30m (as many stops as desired, must be high speed)

Aquabag lunge paddle

Run into paddle (& turn = progression)

Electric fence

Decel version (over stick)

Aquabag floor drags

Stop & restarts

Horizontal CODs

High quality & focus

  • 6 sets x 2 turns (one each side)
  • Increase speed & distance from turn
  • Use sticks or lines wherever possible, plate must rip across body before turning step

Stop & go

Over stick, with plate throw optional

SESSION B

Drilling & Warm-Up

Discuss with JP or Marshy which ones you should do and how often.

  • T
  • B
  • A

TBA

TBA

TBA

Lateral Movement

Must complete all three exercises.

  • 5 sets x 8 changes of direction (for first two exercises)
  • Lateral zig-zags: 4 changes of direction (around hurdles/obstacles if possible)
  • Minimum 60s rest between sets

Lateral shuffle (with plate bag rotations)

Over thin mats (if possible)

Aquabag rainbow shuffle

To target/cone touches

Lateral zig-zags (forward/backward)

With stick hold or plate look-throughs

Deceleration

Do exercise 1, then choose either 2 or 3 to add

  • Run, punch & backpedal: 4 sets x 2 each leg
  • Ball pick-ups/high catch & stop: 6 sets total
  • Minimum 60s rest between sets

Run, punch & backpedal

Punch to target

Ball pick-ups

Pick-up from grubber, or knock low cone over

High ball catch & backpedal

Partner needed

Horizontal CODs

High quality & focus

  • 6 sets x 2 turns (1 each direction)
  • Increase speed & distance from turn
  • Minimum 60s rest between sets

Stop & go

With hydrovest or arms across chest

OPTIONAL COD CIRCUIT

Circuit

Short distance shuttle runs:

  • 9m – 12m – 15m
  • 6 – 8 sets
  • 2 – 3 sets each variation
1

Electric Fence & Backpedal

Decelerate over stick/line, backpedal to the start line and repeat. Focus on the hinge at the hip particularly whilst fatigued from multiple repetitions.
2

Spins

Must execute a spin on the way UP to the 9/12/15m mark (not back). Spin must be fast with good balance, therefore must come upright quickly after acceleration. Turns should be stop & go style.
3

Cone Knockovers

Carry ball with you, must knock over low cone on the way UP to shuttle line (not back). Must go from high (top speed) to low (deceleration) position and back to high again very quickly. May set up 3 cones for the 3 consecutive shuttle runs.