Agility Training for Linemen

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Agility Training forLinemen

• Patrick McHenry
• MA, CSCSD
• Ponderosa 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?

• Agility
• Lifting
• 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 the muscle 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 developing track 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,
  feel pulling motion)

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Drills

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

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Agility

• Movement 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 correct technique
• 1st step stand up or stay in athletic position
• Drop hips when they stop, foot placement

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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 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
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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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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 10 - 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
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Boxes

• Lift your legs
• 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

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