Movement Training

Muhammad Fariq Bin Abd Rahman

Learning Objective
• Understand the biomechanical constructs of sprint, change of
direction and agility performance.

• Explain the component of speed and agility performance.

• Determine the methods for developing speed, change of direction

and agility.

• Design and implement training program to maximize athletic

performance.
 Definition of Speed and Agility
• Time taken to move between two points

• These two line are not typically in a straight line in most sports

• Speed – the rate an object covers a distance (requires ability to accelerate and
reach maximal velocity)

• Change of direction – the skills and abilities needed to explosively change

movement direction and velocities

• Agility – the skills and abilities to stop, start and change direction of the whole
body rapidly in responses to a sport-specific stimulus

Haff.G.G & Triplett.T.N. (2016). Essentials of Strength Training and Conditioning. 4th Edition. Human Kinetics. US.
 Physics of Speed and Agility
• Force – the product of mass and acceleration (push or pull upon an object resulting from the two object’s interaction
with another object)

• Acceleration – the rate at which an object’s velocity changes over time

• Velocity – speed of an object in a direction

Variables to describe force:-

• Rate of force development – the development of maximal force in minimal time. Useful to measure of an athlete’s
explosive ability

• Impulse – the product of time the force is applied and the amount of force is applied (ground contact times)

• Momentum – the relationship between the mass of an object and the velocity of movement

Haff.G.G & Triplett.T.N. (2016). Essentials of Strength Training and Conditioning. 4th Edition. Human Kinetics. US.
 Components of Speed

Maximal
Acceleration
Velocity

Speed
Endurance

Brown.E.L & Ferrigno.A.V. (2015). Training for Speed, Agility & Quickness. 3rd Edition. Human Kinetics. US.
 Acceleration
• Acceleration = the rate of change in velocity.

• Typically in sports it implies speed over the first 5-10m from a stationary start.

• However it also includes the rate of change in velocity from different

starting/moving positions.

• Field sports speed efforts can initiate from stationary starts, rolling starts and
striding starts.

• Therefore acceleration can mean the rate of change in velocity from any of these
different types of starts – they all need to be trained

Brown.E.L & Ferrigno.A.V. (2015). Training for Speed, Agility & Quickness. 3rd Edition. Human Kinetics. US.
 Maximal Velocity
• Maximum velocity = highest speed or velocity attained during speed
episode.

• Typically occurs between 20m to 30m in a field sport athlete when

starting from a stationary start.

• May be 40m to 60m in a track and field athlete.

Brown.E.L & Ferrigno.A.V. (2015). Training for Speed, Agility & Quickness. 3rd Edition. Human Kinetics. US.
 Speed Endurance
• The ability to repeat speed efforts with limited diminishment of
performance (e.g. in field sports).

• The maintenance of near maximum velocity/minimal

diminishment (e.g. in track and field and extended runs in field
sports)

• Divided into 2 categories:

- Speed Endurance Production
- Speed Endurance Maintenance

Brown.E.L & Ferrigno.A.V. (2015). Training for Speed, Agility & Quickness. 3rd Edition. Human Kinetics. US.
 Type of Anaerobic Exercise Intensity % Duration of Exercise Duration of Number of Repetition
Training of Maximum Speed (seconds) Recovery

Speed 100 2 to 10 > 5 times exercise 5 to 20

duration

Speed Endurance 70 to 100 10 to 40 > 5 times exercise 3 to 12

(Production) duration

Speed Endurance 50 to 100 5 to 90 1-3 times exercise 2 to 25

(Maintenance) duration

Adam Owen. (2016). Football Conditioning. A Modern Scientific Approach: Fitness Training, Speed & Agility. Soccer Tutor.
 Technical Guideline of Sprinting
• Start Phase

i. Bodyweight evenly distributed over four contact

points in the start position (i.e. hands and knees).
Front knee angle is ~90o, rear knee angle ~100-
130o.

ii. Explosive push off with both legs. Front leg

extends remaining in contact with the ground
while back leg swings forward. Extended front leg
and trunk form a straight line.

iii. Arms swing opposite to legs, elbows flex to ~90’

and fists swing towards forehead
• Acceleration Phase

iv. After first two strides, foot touches

down in front of center of gravity.

v. Forward body lean begins to

decrease until normal sprinting
position is reached after about 20m.
Head is relaxed, eyes focused straight
ahead.
Maximum Speed Phase

vi. Push-off angle from ground is ~50-55’. Trunk is almost erect with ~5’
forward lean.

vii. (Midflight) Push-off leg folds tightly towards buttocks in a relaxed

heeling motion. Front leg thrusts forward and upward at maximum speed
(~44mph in elite sprinters). When front thigh reaches maximum possible
knee lift, lower leg swings forward in a relaxed movement.

viii. Foot meets ground with ankle slightly extended (plantar flexion) directly
under center of gravity. Bodyweight is balanced so that only the ball of the
foot touches the ground.

ix. Shoulders remain steady, elbows flexed at ~90’, kept close to body
throughout all phases. Hands swing forward and up above shoulder height,
down and past hips. Arms and hands should have an aggressive hammering
action. Head aligns naturally with trunk and shoulders and facial/neck
muscles are relaxed by keeping the mouth slightly open
 Methods Developing Speed

Stride Length & Strength & Power Mobility &Flexibility Proper Technique
Stride Frequency • Max Strength (90-100% • Amount and fluidity of • Posture
1RM) movement around a joint • Arm Action
• The distance covered • Strength Speed (80-80% • The extensibility of the • Leg Action
• Athlete’s ability to 1RM) muscle tissue
repetitive cycle the leg • Peak Power (30-80% 1RM)
quickly
• Speed Strength (30-60%
1RM)
• Maximum Velocity <30%
1RM)

Brown.E.L & Ferrigno.A.V. (2015). Training for Speed, Agility & Quickness. 3rd Edition. Human Kinetics. US.
 Speed Training Drills
•Wall Drill
•Resist From Behind
•Falling Start
 Component of Agility
Perceptual Cognitive Speed Change of Direction Speed

Visual Scanning Straight Line Leg Qualities Technique

Anticipation Strength Foot Placement

Pattern Recognition
Power RFD Stride Adjustment

Knowledge of situation
Reactive Strength Body Lean Posture
Reaction Time

Sheppard,J.M & Young.W. (2006). Agility literature review: Classification, training and testing. Journal of Sports Sciences, 24(9):919-932.
 Technical Guideline of Agility

Visual Focus • Focus on shoulder, trunk and hip

• Quickly redirect attention to a new area to help lead the transition of the body

Body Position • Control the trunk lead into deceleration

• Reorient the trunk and hip toward the direction on intended travel to allow for more effective
reacceleration
during Braking • Enter and exit changes in direction with lower center of mass

• Avoid stiff-legged braking style

Leg Action • Tolerate the eccentric braking loads
• Emphasize pushing ground away

Arm Action • Powerful arm actions should be used to facilitate leg drive
• Not-counterproductive during transitioning
 Methods Developing Agility
Strength Change of Direction Cognitive Ability

• Emphasize relative • Gradual progress • Agility activities

strength should be should be begin by
• Variety of speed- incorporated into adding a perceptual
strength qualities this exercise cognitive
• Additional (Beginner to component
development of Intermediate to • Progression requires
eccentric strength Advance) sport specific stimuli

Haff.G.G & Triplett.T.N. (2016). Essentials of Strength Training and Conditioning. 4th Edition. Human Kinetics. US.
 Strength
Strength Requirement Novices Novices Advanced Advanced
Weight Room Field Drills Weight Room Field Drills
Strength Body weight Body awareness Squat, deadlift, pull, Resisted work, various
overhead COD
Explosive Box jumps Acceleration drills Olympic lift, loaded Advance/ sled
jumps acceleration drills
Eccentric Drop landing Deceleration drills Drop landing and Deceleration high
receiving strength velocity (various angle)

Reactive - Sport / introduction of Complex training, Advance plyometric

plyometric loaded jump, drop jump

Multidirectional Lunges Lateral, backward Lunges, landmine, High velocity COD

movements unilateral lift

Perceptual - Simple reaction drills - Small Sided Games

 Change of Direction & Cognitive Ability
Agility Component Beginner Intermediate Advance
Change of Direction • Decelerate drills (forward) • Deceleration drills (lateral) with • Deceleration to reacceleration in
progressing to higher entry of same progression as forward both forward and lateral
velocity or short distance to stop • Expand to include a broad range directions
• Basic movement pattern (forward, of cutting angles less 75 degrees • Expand further to a
backward, lateral) • May increase entry velocity during comprehensive range of cutting
• COD drills involve low velocity (less drills (up to 10meters) angles including those greater
than 5 meter) than 75 degrees

Maneuverability • Basic drills such Illinois agility that • Drills that increase the different of
require nearly straight line running the bend involved such as the L-
with slight bends run
• Drills require transition between
modes of movement (shuffling,
sprinting, backpedaling)

Agility • Physical and technical competence • COD drills in beginner and • Expand into large degrees of
should occur before agility drills are intermediate categories with the spatial and temporal uncertainty
incorporated addition of simple stimuli (arrow • Small Sided Games
pointing, react to signal)

Haff.G.G & Triplett.T.N. (2016). Essentials of Strength Training and Conditioning. 4th Edition. Human Kinetics. US.
 Agility Training Drills
Planned Agility
• Square Agility Drill (Accelerate / Decelerate / Shuffle / Backpedal)
• Arrowhead Agility
• T Agility Drill

Reactive Agility
• Reactive Box Drill
• Reactive Lateral Drill
• Reactive Gate Drill
• Partner Reactive Circle Tag
 Small Sided Games
• Small Sided Games (SSG) may stimulate the physiological workloads
and intensities of actual match play.

• Developing the technical and tactical in sport-related movement .

• The design process of training program should consider the

integration of all these factor.

Adam Owen. (2016). Football Conditioning. A Modern Scientific Approach. Soccer Tutor.
 Physiology Response of SSGs
Physical and Technical Demands in a Professional 3v3 (Dellal et.al 2011)
1 touch 2 touch Free Play Average

Total Distance (m) 22476.6 212.4.7 2014.0 2128.8

Total Distance Sprinting (m) 397.0 351.2 315.6 354.6
% of Total Distance Sprinting 17.7 16.6 15.7 16.7
Total Distance in HIR (m) 523.3 473.9 422.5 473.2
% of Total Distance in HIR (m) 23.4 22.4 21.2 22.3
Number of Duels 30.9 28.2 26.8 28.6
Number of Duels per minute 2.6 2.3 2.2 2.4
% of Successful Passes 52.1 69.9 71.7 64.5
Total Number of Ball Losses 17.1 15.2 14.4 15.5
Number of Ball Losses per min 1.4 1.3 1.2 1.3
Total Distance in Possession 51.8 43.8 41.7 45.8
Adam Owen. (2016). Football Conditioning. A Modern Scientific Approach. Soccer Tutor.
 Heart Rate (bpm) Responses of SSGs and Comparison to 11v11 Match Play (Owen et.al 2014)
1v1 2v2 3v3 4v4 5v5 11v11
5x10 176
10x15 180 172
15x20 183 179 166
20x25 180 167 146
25x30 176 160 155
30x35 156 162
35x40 164
Free Play 170

Adam Owen. (2016). Football Conditioning. A Modern Scientific Approach. Soccer Tutor.
 Variables Affecting SSGs Intensity

Hill.H Dawson, Impellizari & Coutts. (2011). Physiology of SSG Training in Football. Sports Medicine.
 Key Points
SSGs Intensity is increase
-reduction in player number
- Increase pitch area

Fitness and football-specific Consistent coach

performance can be encouragement can
improve equally with SSG increase training intensity

Most rule changes do not

appear to strongly affect
exercise intensity

Hill.H Dawson, Impellizari & Coutts. (2011). Physiology of SSG Training in Football. Sports Medicine.
Small Sided Games Training Drills
Take Home Messages
• To enhance speed, a practitioner should consider the relationship between
human locomotion and force production .

• The development of agility is best achieved using periodized programming

method.

• SSG are seen as multi-functional, time efficient training strategy that allows
for development of many fitness component.

• Training prescribed should reflect the results of a needs analysis assessment

at the beginning of a long phase.