Agility

Agility is rapid whole-body movement with changes in speed or direction in response to an outside stimulus, such as an opponent or a ball.^{1National Strength and Conditioning Association, NSCA’s Basics of Strength and Conditioning Manual, p. 63.} Reactive decision-making, technique and physical capability all contribute, so training should address all three.^{1National Strength and Conditioning Association, NSCA’s Basics of Strength and Conditioning Manual, p. 63.}

The reaction separates agility from change of direction: agility requires a quick decision before the movement and has its own neurological component.^{2International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 355.} A test without a reactive element measures change-of-direction ability; one with a reactive stimulus measures agility.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 550.}

In practice

• Add a cue to a drill the client already knows: a whistle, light, color or another player.^{1National Strength and Conditioning Association, NSCA’s Basics of Strength and Conditioning Manual, p. 63.} A sound or color telling the client which way to cut works for general fitness.^{4International Personal Trainer Academy, Certified Personal Trainer Textbook, p. 356.}
• Match the drill to the sport’s demands, such as lateral cuts followed by bursts of speed, and leave out movements the sport never asks for.^{1National Strength and Conditioning Association, NSCA’s Basics of Strength and Conditioning Manual, p. 63.}
• Allow enough recovery to maintain movement quality: the NSCA’s program design guide gives a work-to-rest ratio of 1:4 to 1:6 as adequate, with ratios as large as 1:20 not uncommon.^{5Hoffman, NSCA’s Guide to Program Design, p. 188.}
• The Illinois agility test places a higher metabolic demand than shorter tests, so a better score may reflect improved metabolic capacity rather than change-of-direction ability.^{3Haff and Triplett (eds.), Essentials of Strength Training and Conditioning, 4th ed., p. 550.}