agilty training for linemen
TRANSCRIPT
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Agility Training for
Linemen
Patrick McHenry
MA, CSCS*DPonderosa High School
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Areas of Development
Agility / Speed / Strength:Hand Speed: Infighting
Punch at different angles/ areas
Footwork 1st & 2nd step
Move lateral, backward, arch
quick
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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
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How Do we Develop this?
AgilityLifting
Plyometrics
Strongman Training
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Whether its in the run game or
pass protection, footwork is
where it starts. Do it over and
over until it is natural so themuscle memory carries over to
the field.
Castillo
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PROGRESSION
Simple Complex
Closed Open
Slow Speed Fast Speed
Low Intensity High Intensity
Single Multiple
Response
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WARM UP
Dynamic
Lower
Upper
Forward /
Backward / Lateral
Level Change
Rotation 15-20 yds
10 min duration
Form Running
Basic drills
Teach mechanics
Not developingtrack stars
5 min duration
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Warm up 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, feelpulling motion)
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Drills
Drills enhance each other
Have a purpose
Theme PERFECT TECHNIQUE
QUALITY NOT QUANITY
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AgilityMovement patters 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 correcttechnique
1st step stand up or stay in athleticposition
Drop hips when they stop, footplacement
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Drills / Equipment
Ladders
Cones
Boxes (bags, mini hurdles)Jump rope
PVC pipe
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LADDERSwarm 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
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LADDERS:Level I
Hop ScotchJumping JackLateral ShuffleRun ThroughScissors
Level IICariocaLateral weave with coachMountainStep in / outSuper modelTreeLevel III
Both in/ both outBoxerIcky ShuffleIn over / down overLateral single leg hopRight leg leadSingle leg hopSnakeWeave single leg hop
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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
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LEVEL I
Forward / Backpedal
Forward / Backpedal
around
Lateral Shuffle
L CourseN Drill
Pro Agility
4 Shuffle Sprint
S pattern
4 Shuffle Ladder
5
10 - 5LEVEL II4 Corner4 Corner Runaround45 & Backpedal45 & OpenFigure 8 withBackpedalHop with BackpedalRainbow`T test HopTriangle Reaction CutY React
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BoxesLift your legs
Hip flexion, not just for speed, to get overopponent on ground
Watch for butt kick
NEED TO LIFT THE KNEE
Stay in athletic positionMovement patterns: Step with lead leg (forward, backward,
lateral, diagonal)
Step with either foot equally Stop and change direction
Can use bags or mini hurdlesalso
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Level I
H In / OutH Run aroundH Run throughV Step on / offV Two feet on / overO Forward / backwardO Lateral shuffleO Run aroundO
Stair hop
Level IIH Forward / backwardH Lateral shuffleH Two feet overV Jumping jackV Lateral two feet on / overO Lateral Shuffle HopO Two jumps & shuffleO StarO S forwardO S lateralO Star face inO Star around
Level III
H BoxerH Two feet over lateralH Ski jumpsV BoxerV
Ski jumps
V Up and overO PyramidO Stair Hop with turnO Two feet over with a twistO Two feet hop shuffle lateral
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Jump Rope
Coordination Jump on one leg
Running position, knee up / toe up
Shift weight / balance
Patterns
Pre Plyometric exercise
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PVC Pipe
Any shape
Change of direction
Closed to Open
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Ultimate
GYM