1. Teaching Change of Direction
Steve Murray CSCS
Head Strength and Conditioning Coach
Macalester College
(c) 2011 Steve Murray - do not duplicate without permission

2. Change of Direction Technique Functional Strength Muscle ability
Reaction

3. Technique Foot Placement Athletic Stance Steps
Feet Slightly wider then shoulder width
Weight on Balls of your feet
Circle of Balance
Athletic Stance
Load Your Hips
Sit your butt back
Do not allow your knees over your toes
Posture
Shoulders, knees , and ball of foot should be lined up
Shin Angle
Steps
Avoid pivoting, jumping, extra steps
Deceleration and Acceleration

4. Muscle Ability Functional Strength Power Reaction Strength
Ability to hold and control your body in an athletic stance
Lower body and core strength
Power
Ability to call up that strength quickly
Reaction Strength
Stretch shorting cycle
Ability to stop the eccentric load and use the built up energy in the concentric movement

5. Teaching Change of Direction
Holds
Movement into a hold
Hold with a movement
Movement into a movement
Reaction

6. HOLDS Designed to teach landing mechanics and proper posture
Holds are performed for 3 – 60 sec.
Longer holds in the start
Need to start with fundamental strength before progressing from holds
Longer holds in the start allow you to create the muscle memory in a fatigued state
Also more opportunity to hammer home technique and form
Progression
DL Holds, SL Holds, Positive Shin Angle, Forward Push Back, Backwards Push Forward

7. Movement into a Hold
Once they are able to properly perform the holds you will start creating ways to increase force as they get into the holds
Opportunity to work the eccentric portion of the stretch shortening cycle
Important to emphasis “sticking the landing”
The holds are 3 to 5 sec.
Progression
Start with small simple movements.
Easy for athletes to progress themselves through these basic movements
Vertical jump with hold, broad jump with hold, box jumps, vertical jump with SL hold, broad jump with SL hold, lateral jumps with SL hold
Move into complex movements
Ski hops with hold, forward run w/ hold, backward run with hold, run into lateral hold, bounding with hold, 45 degree jumps into holds
Progress from set stopping points to stopping on command or visual

8. Movement into a Movement
Opportunity to start incorporating the full stretch shortening cycle into your movements
It is very important that they have progressed through the first 2 stages and are able to properly hold and stick the landing in both single and double leg exercises
Progression
Jump into Jump
Double Jump(vertical), Continuous Broad Jumps, Continuous Single Leg Forward Jumps, Standing Triple Jump,
Jump into Jump Changing Direction
Continuous Lateral Bounds, Forward Jump into Backwards Push Off, Backwards Jump into Forward Push Off, 45 Degree Bounds, Forward Jump into Lateral Push Off, Lateral Push Off into Forward jump

9. Movement into a Movement
Run into Change of Direction
Start with a jog and build up to a sprint
Run into Bound
Run into Push Back, Run into Lateral Bound, Run into 45 Degree Bound Cut Back, Run into Side Step
Run into Run
Single Movement Cutback
Work all angles and directions
Cone Drills
Start with single plan cone drills and progress to multi plan cone drills

10. Reaction
Without a predetermined stopping point, the stress on the joints and ligaments is increased greatly during change of direction
To stay injury free an athlete must have the mechanics, strength and technique mastered
Progression
Run into Bound with voice command
Ex. Run forward and on your command Lateral Bound back
Run into Run Single Movement with voice command
Ex. Run forward and on your command cut at 45 degree angle
Run into Run Multiple Movements with voice command
Single plan
5 Movement Reaction
Multiple Plans
5 Cone Reaction

11. Reaction Progression Cont.
Partner Single Movement Reaction from set position
Pro Agility Single Movement Reaction
Partner Single Movement Reaction with predetermined cutting point
Pro Agility Double Movement Reaction
Partner Multi Movement Reaction with predetermined cutting points
4 Corner Partner Reaction
Partner Reaction single plan
Partner 5 Movement Reaction
Partner Reaction with different foot patterns
Partner 5 Movement Reaction with Foot Movement

12. Information Steve Murray Fitness at Macalester http://www.youtube.com
Fitness at Macalester
Channel: Macalesterfitness