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Agility Training for Linemen

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Presentation on theme: "Agility Training for Linemen"— Presentation transcript:

1 Agility Training for Linemen
Patrick McHenry MA, CSCS*D Ponderosa High School

2 Areas of Development Footwork Agility / Speed / Strength: Hand Speed:
Infighting Punch at different angles/ areas Footwork 1st & 2nd step Move lateral, backward, arch quick

3 Flexibility : (Critical area of development)
Hip / knee / ankle Allows for triple joint extension Balance: Shoulders back/ not leaning too for forward back arched not rounded Head up, weight evenly distributed Right / left

4 How Do we Develop this? Agility Lifting Plyometrics Strongman Training

5 “Whether it’s in the run game or pass protection, footwork is where it starts.” … Do it over and over until it is natural so the muscle memory carries over to the field. Castillo

6 PROGRESSION Simple Complex Closed Open Slow Speed Fast Speed
Low Intensity High Intensity Single Multiple Response

7 WARM UP Dynamic Form Running Basic drills Lower Teach mechanics Upper
Forward / Backward / Lateral Level Change Rotation 15-20 yds 10 min duration Form Running Basic drills Teach mechanics Not developing track stars 5 min duration

8 Warm up Form Running Drills pull knee to chest
Frankenstien ( arms out kick legs & touch fingers) Side shuffle / swing arms Forward walk lunge Carioca (lead foot goes overknee) Backward lunge walk Form Running Drills Seated arm swings (3 sets, 20 sec each set) A step (use correct arm (90* bend), lift knee, on toes) A skip walk (same as a step but come off ground, land in same spot) Ankle hops( go about 10 feet, just like you jump rope, no bend in knee) Ankle flips(jog on ball of foot, knee straight, feel pulling motion)

9 Drills Drills enhance each other Have a purpose Theme
PERFECT TECHNIQUE QUALITY NOT QUANITY

10 Agility Movement patters Fast Feet
Forward / backward/ lateral / diagonal / arc Fast Feet No false steps Know where you are going, step with correct foot Lift your legs (hip flexion, not butt kick) Stop and start with correct technique 1st step stand up or stay in athletic position Drop hips when they stop, foot placement

11 Drills / Equipment Ladders Cones Boxes (bags, mini hurdles) Jump rope
PVC pipe

12 LADDERS warm up or movement
Quick feet Stay in athletic position Head up, body in correct position Move arms Movement patterns: Step with lead leg (forward, backward, lateral, diagonal) Step with either foot equally Stop and change direction

13 LADDERS: Level I Hop Scotch Jumping Jack Lateral Shuffle Run Through Scissors Level II Carioca Lateral weave with coach Mountain Step in / out Super model Tree Level III Both in/ both out Boxer Icky Shuffle In over / down over Lateral single leg hop Right leg lead Single leg hop Snake Weave single leg hop

14 CONES Stay in athletic position Movement patterns:
Step with lead leg (forward, backward, lateral, diagonal, arc) Step with either foot equally Stop and change direction

15 CONES: LEVEL I Forward / Backpedal Forward / Backpedal around Lateral Shuffle L Course N Drill Pro Agility 4 Shuffle Sprint S pattern 4 Shuffle Ladder 5 – LEVEL II 4 Corner 4 Corner Runaround 45 & Backpedal 45 & Open Figure 8 with Backpedal Hop with Backpedal Rainbow` T test Hop Triangle Reaction Cut Y React

16 Boxes Lift your legs Stay in athletic position Movement patterns:
Hip flexion, not just for speed, to get over opponent on ground Watch for butt kick NEED TO LIFT THE KNEE Stay in athletic position Movement patterns: Step with lead leg (forward, backward, lateral, diagonal) Step with either foot equally Stop and change direction Can use bags or mini hurdles also

17 BOXES: Level II H Forward / backward Lateral shuffle Two feet over V Jumping jack Lateral two feet on / over O Lateral Shuffle Hop Two jumps & shuffle Star S forward S lateral Star face in Star around Level III H Boxer Two feet over lateral Ski jumps V Up and over O Pyramid Stair Hop with turn Two feet over with a twist Two feet hop shuffle lateral Level I H In / Out Run around Run through V Step on / off Two feet on / over O Forward / backward Lateral shuffle Stair hop

18 Jump Rope Coordination Patterns Pre Plyometric exercise
Jump on one leg Running position, knee up / toe up Shift weight / balance Patterns Pre Plyometric exercise

19

20 PVC Pipe Any shape Change of direction Closed to Open

21 Ultimate GYM

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