Name ________________________________________________ Date _________________ Class Period ___________

Fitness Zone Online    Agility and Speed �

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Heredity may account for as much as 70% of your skill-related fitness and 40% of your health-related fitness. Practice is important for anyone who wants to improve his or her skills and performance.

Many health-related fitness components can be improved by participating in sport skill-related activities. Practice is key!

Agility Agility is the ability to change and control the direction and position of the body. Terms such as “power,” “speed,” and “quick-ness” are often used with agility since they are all interrelated. For example, if you are able to quickly react and change directions while running, you may also have the power to explode and accelerate into a fast running speed once you change directions.

Agility drills are typically programmed or reactive, including acceleration, deceleration, and multidirectional movements from various starting positions.

• Programmed drills: you already know the sequence or pattern.

• Reactive drills: you must react to a command or a moving object.

Skilled athletes in such sports as basketball, football, soccer, and oth-ers where the individual must change directions, most often to avoid or dodge a defender, would have high levels of agility.

ReactionTime Reaction time is the ability to react or respond quickly to what you hear, see, or feel. The quicker you respond, the better your reaction time.

Good reaction time gives athletes an edge in competition. The abil-ity to take away the ball from an opponent, send a quick pass before being tackled, get off the blocks early in swimming or track, or steal second base are examples of reaction time.

AgilityandReactionTimeWorkoutThis workout will allow you to develop agility, develop reaction time,

and get cardiovascular benefits at the same time.

Begin with a warm-up and dynamic stretch. Perform a longer warm-up and more thorough stretch since you will be performing high-intensity movements in the drills.

Agility and Reaction Time

Agility and Speed—Activity �

Name ________________________________________________ Date _________________ Class Period ___________

Fitness Zone Online    Agility and Speed�

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Agility and Reaction Time Drills (two reps–30 seconds / one minute 30 seconds in between)

1.Carioca (Programmed Drill)

2.Clock Drill (Reaction Drill)

3.Skipping with Lateral Crossover (Programmed Drill)

4.Bounce and Catch (Reaction Drill)

5.T-Drill (Programmed Drill)

6.Cooldown and Stretch

Carioca (Programmed Drill)

•Laterally,stepwiththerightfootovertheleft.•Crosstheleftfootbehindtherightleg.•Stepwiththerightfootinfrontoftherightleg.•Continuepattern.

C10-01ASkipping with Lateral Crossover (Programmed Drill)

•Performahighkneeskipmovinglaterallytotheleft.•Crosstherightlegovertheleft.•Allowrotationofthehipstotheleftastherightleggoesoverandin

frontofleft,butkeepshouldersquaretothefront.•Reverseandreturnwithahighkneeskip,movinglaterallytotheright.

C10-03A

Agility and Speed—Activity �

Name ________________________________________________ Date _________________ Class Period ___________

Fitness Zone Online    Agility and Speed �

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Clock Drill (Reaction Drill)

•Standinmiddleofclock(12circlesorcones)inareadyposition.•Reacttothesignalandrunforward,sideways,diagonal,orbackward

toeachcircle,puttingonefootincircleortouchingconeasfastasyoucan.

•Runbacktomiddle.

Note:Variationsincludedifferentstartingpositions(lyingdown,sitting,kneeling)

C10-02A

10 2

9 3

11

6

8 4

12

7 5

1

Bounce and Catch (Reaction Drill)

•PartnerAstandsinreadyposition.•PartnerBbouncesthecrazyorreactorballonground.•PartnerAreactsandcatchesit(withdominanthand;thenexttimewillbe

withnondominanthand).

C10-04AT-Drill (Programmed Drill)

•Sprintforward10yards,andtouchbaseofconewithyourhand.•Shuffle(slide)right5yards,andtouchbaseofconewithrighthand.•Shuffle(slide)left10yards,andtouchbaseofconewithlefthand.•Shuffleright5yardsbacktocenter.•Backpedal10yardsthroughthestartline.

Note:Nextrepetition,shuffleleftfirst.

C10-05A

Shuffle 10 yardsShuffle 5 yards Shuffle 5 yards

Back pedal Run 10 yards

T-Drill

15

24 3

Agility and Speed—Activity �

Name ________________________________________________ Date _________________ Class Period ___________

Fitness Zone Online    Agility and Speed�

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Heart Rate

1 2 3 4 5 6 7 8

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Evaluation 1.Provide an analysis of your heart rate for this workout.

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2.Would this qualify as a cardiovascular workout? Explain.

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3.Describe the two types of drills for agility. Give examples.

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Agility and Speed—Activity �