Moving Fast In All Directions

Background

Speed, Agility and Quickness (SAQ) became a big area of learning for coaches and researchers in the late 90s and early 2000s. Workshops and seminars and books were being held and produced all over the place. Suddenly it was all about SAQ.

This was the progression from aerobic endurance and the 70s and 80s dominant, but not exclusive focus on endurance. There were reasons behind this type of training. Fitness was becoming a big issue in Gaelic Games. More players were in sedentary jobs and the game was becoming a more mobile spectacle than it was in the 50s, 60s and early 70s. Playing pitches were also a factor, as most pitches were little more than fields and when wet, could become a quagmire. Therefore, keeping going was important and those with a bit of speed could use it when they got the chance.

There was a big shift from endurance to SAQ during the 90s and many promotors of the concept were pushing this on coaches and managers at the expense of aerobic endurance. This led to many leg and hip region injuries occurring as the bodies were not ready for this explosive type of training without a good base being in place first. Over time, the two concepts merged, and both were seen as dependent on each other. Rehabilitation then came to the fore too in the 2000s.

All the above is good. However, to move efficiently with agility and speed, does require the players to have the Fundamental Movement Skills (FMS) well embedded in the muscle memory first. Reference Articles in Gaelic Performance titled: Some Have It, Most Need Guidance and Sensitive Periods in Young Players Growth.

The Nitty Gritty

Very basically, for explosive actions to occur in the body, it requires tension to be developed within the muscle, resulting in that tension being transferred to the adjoining tendon and then the bone. This happens through what is called the Stretch-Shortening Cycle (SSC). The SSC works like an elastic band that is stretched then on release snaps back together (into original shape). A practical example of this is when a player lowers into a squat or lowers into a press-up. This is called an eccentric muscle (Muscle lengthening) action or stretch as in the rubber band. When the player rises from the squat or press up position, this is a concentric muscle action (Muscle shortening) or when rubber band snaps back into shape.

Depending on the quality of the players FMS and their place in the PHV should determine what type, frequency and volume of work on SAQ a player / team is exposed to. This can be assessed by doing a needs analysis. Bringing on board a practitioner trained in Functional Strength assessment would be advised or attend a Workshop yourself and pick up the important basic tests and methodology. The characteristics of the game such as running, jumping, turning and some contact should determine the type of SAQ skills to be worked on and enhanced over time and with sensitive introduction and application in training sessions.

Areas of movement technique that should be considered are Running Mechanics, Agility Mechanics, Visual Focus when Sprinting and Arm Action when Sprinting.

In summary, the ability to rapidly accelerate, decelerate and change direction while moving at high speed is determined by the players explosive strength. Motor skills (Ref Some Have it, Most Need guidance article), well developed and Functional Speed Strength (above), and the Metabolic demands this training can have on the body are the foundation of SAQ training.

Some examples of tests followed by practices you might consider giving to your players in order to improve their Speed, Agility and Quickness.

Tests: Vertical Jump, Run or step into vertical jump, Long Jump, 30m dash, 50m (flying start), Double leg bounds, Single leg bounds, 5 to 10m side shuttle and 8 to 15m sprint shuttle.

Practices for Speed, Agility and Quickness:

Speed:

Ladder Speed Run to enhance timing, knee lift and stride frequency while teaching quick turnover.

Single Leg Run Through over low hurdles to enhance stride frequency and knee lift while strengthening hip flexors and improve lower body dexterity.

Tyre towing (car tyres) to enhance running strength and power and improve stride length. Progress to towing the tyre and when at max speed, release the tyre and go even faster for nest 10+m.

Falling starts (Acceleration drill) to enhance quick leg turnover, good coordination at the start and teach the proper acceleration lean.

Agility:

T Drill to develop agility, conditioning, flexibility in abductors and adductors and transition between the 3 major skills of running, shuffling, and back pedal run.

Squirm to develop footwork and reaction time.

15m Turn Drill to develop change of direction, flexibility in hips and footwork.

Change of direction Drill to enhance the ability to change direction quickly, at speed and accelerate and decelerate.

Sideway shuffle to enhance lateral movement balance, footwork and hold the gunslinger, partial squat position.

Quickness:

Backpedal and sprint to enhance quickness / reaction while on the move and improve take off speed and footwork.

Ball / object release to enhance a players reaction to an object being released and to catch it before it hits the ground. Involves eyes, speed of movement, coordination and concentration.

Overhead ball toss to enhance reaction, turning speed, sighting, and movement speed to catch the ball before a second or third bounce.

Dodge Ball to enhance visual response, evasion and total body quickness.

Wheelbarrow walk / run plyometric drill. Two players. To improve power in upper body and core.

Push ups to enhance pushing power in the upper body. Can be a plyometric exercise as a progression.

There are many articles and books on this subject but one book to reference if you want to get sound, basic, informed content from is “Training for Speed, Agility and Quickness”. Edited by Lee E. Brown, Vance A. Ferrigno and Juan Carlos Santana. Published by Human Kinetics, 2000.