| There is no arguement that football players need to be | | | | because of the ever-evolving conditions in which they |
| quick and agile. Agility training for football players in a | | | | occur. Instantaneously precise actions and reactions |
| must and needs to be addressed in every teams | | | | are required for optimal success. |
| training program. In this article, we will discuss how the | | | | Obviously, open motor skills require a different and |
| development of motor skills will help improve agility. | | | | more advanced type of conditioning for their |
| You have to get scientific about your approach. It is | | | | development. It can be a complex science just to |
| not good enough to simply engage in a bunch of | | | | discern the sport-specific motor skills to develop. Agility |
| cardiovascular exercises that do nothing to develop | | | | training for football varies with the position played and |
| the specific motor skills necessary to best perform | | | | the natural abilities of the players. Also, it follows that |
| your given position. You have to know what has been | | | | there are an infinite number of possible scenarios that |
| proven to work to increase agility. You first need to | | | | could or could not be task-specific enough to be |
| define exactly what motor skills that you are | | | | beneficial when performing agility training for football. |
| attempting to enhance. Only then can you devise an | | | | In essence, agility is the ability to change your direction. |
| efficient program to hone in on them with agility | | | | This doesn't simply apply to your entire bodily direction, |
| exercises. | | | | but also to specific areas or parts of your body. An |
| Motor Learning Science Background | | | | example would be a wide receiver jumping through |
| Motor movements have two classifications: open and | | | | the air, looking back over his own shoulders, sighting |
| closed. Each type demands specific functioning from | | | | the ball sailing towards him, sustaining his altitude |
| the central nervous system (CNS). Each also requires | | | | maximally, extending his hands high around his right side |
| very distinct interpretations of receptor information, | | | | all while anticipating and preparing for an eminent |
| efficient response mechanisms, memory recall and | | | | collision with an oncoming opponent. This is a constant |
| neuromuscular stimuli. | | | | event. |
| Low level motor movement, closed motor skills, in this | | | | Agility training for football is considered to be the most |
| situation of execution, is pretty much static. In other | | | | important overall element of a player's training regimen. |
| words, they remain constant and predictable. | | | | Agility training must be varied from position to position |
| * They have definitive starting and stopping points. | | | | as well. For example, a defensive back may cover 10 |
| * Neuromuscular feedback to the CNS has a very | | | | to 15 yards every play of the game while an offensive |
| small role in the execution of the movement. That | | | | lineman may never move more than 5 to 10 yards in |
| means that there is very little involvement from the | | | | any given play. There are skill positions and power |
| muscular proprioceptors for correction once the | | | | positions in the game and each type must train for |
| movement is set into play. | | | | agility differently. |
| * A muscular proprioceptor is a signaling mechanism in | | | | Here are some basic agility training exercises for |
| a muscle or a joint that provides information to the | | | | football: |
| CNS concerning the appropriateness of a given | | | | W - Pattern Cones are placed in the form of an |
| movement. | | | | elongated W (about 10 or 12 yards apart). The players |
| * The movement is self-directed and initiated from the | | | | run in straight lines from cone to cone. Focus is |
| intention of the athlete. | | | | concentrated on rapid starts and stops. |
| Some examples of closed motor skills are golf | | | | Lateral Shuffle Take a dozen cones and place them |
| strokes, track and field events, archery and | | | | roughly 5 yards apart, 1 yard in front of each other. |
| weightlifting. You see, these actions are stable and | | | | Perform a lateral shuffle through the cones with |
| predictable - not a lot of variance involved. | | | | optimal speed. No crossing feet. Stay low to the |
| At the other extreme of motor movement are the | | | | ground. |
| open skills. * These are more complex and require | | | | Figure 8 Shuffle 2 cones are placed roughly 2 yards |
| more feedback from the proprioceptors because they | | | | apart. Moving around the cones, your football athlete |
| occur in non-static situations. * Split-second | | | | makes 6 shuffle movemnts, in a figure 8 pattern. The |
| adjustments are commonly needed to successfully | | | | direction of the shuffle is then reversed and the |
| execute these movements. Incorrect bodily positioning, | | | | shuffles repeated. |
| harm-announcing pressure and of course sharp pains | | | | These are just a few of the unlimited varieties of |
| are some of the possible feedback scenarios for | | | | agility training exercises for football. Many other |
| incorrect motions. | | | | exercises and movemnt patterns can be used. The |
| * There can also be instantaneous reactions in | | | | important thing to remember is that you are preparing |
| movement from visual and auditory stimuli. For | | | | yourself to respond instantaneously to any number of |
| instance, a third baseman may immediately go into | | | | unpredictable external stimuli. You have to keep your |
| motion upon a split-second projection of a batter's | | | | mind open to visual stimuli and auditory commands as |
| contact with a pitched ball. Also, a basketball player | | | | well as physical pressures and signals. Agility training |
| may immediately respond to a vocal signal from a | | | | for football is some of the most important training that |
| point guard. | | | | players do. it needs to be practiced year round. |
| * Open motor skills are called "forced pace" skills | | | | |
