SPARQ part 2!
So it hasn’t stopped raining here since I last posted – which is ironic considering my enthusiasm for outdoor workouts & agility drills was semi-based on great weather and sunshine. BUT, as promised, here is part 2, and when the skies clear up, we’ll be back in business.
The only “equipment” you need for these are some cones – and if you’re not a nerd like me who keeps things like that in her car for just this sort of thing (what?) then don’t worry. I can’t even list all the times I’ve used random objects for markers – extra sneakers, water bottles, backpacks, a jumprope, a beach towel, and even an umbrella have all made appearances in my park workouts. Just this past Saturday, in fact, my TRX, t-shirt and medball all made a fascinating box drill. As long as you can clearly identify the points, its fine. You just might want to hold off on putting that particular work out on YouTube 😉
Here are just a few drills that I tend to use the most – I like them mainly because they’re easy to set up, applicable to various goals, and don’t require a ton of technical skill practice.
1. Box drills & all their variations.
The box drill can be set up in various sizes. I tend to keep it smaller ( < 5 yds) if I use it earlier in the session to work on faster changes of direction and I’ll make the box bigger if I’m going for more conditioning. I usually do 3-4 “reps” in a row before resting, but you have a lot of flexibility when it comes to how many you do. The key is to be explosive, however, so going around too many times will just negate the training stimulus.
You can also change the sprint/backpedal/shuffle parts – it can be all sprinting, all shuffling, all facing one direction around the outside of the cones, etc. There’s no “wrong” way.
2. “L” drill
This looks way more complicated than it really is, but essentially it incorporates quick change in direction (Cone 1 – 2) and then weaving around cones 2-3 (balance, flexibility, speed, etc).
Here’s a [hardcore & therefore awesome] example of what this looks like – NFL combine guys will start in a 3 point stance, but for general training, you can start in a simple athletic position
3. Figure 8’s
These can also just be set up with 2 cones at various distances – similar to the 2nd half of the L drill, the main goal is to keep your hips centered and your feet moving while weaving as close as possible to the cone(s). You can run through 1-2x in a row, or change direction in the middle – again, very flexible with how you want to do it.
4. T drill
This is typically used in a lot of s&c programs as a speed/agility/quickness fitness test, but I also like to use it for conditioning. It is just another variation that incorporates lateral agility with sprints and can be very applicable to any sport. Sprint from A-B, Shuffle from B-C, Shuffle across from C-D, Shuffle back to B, and backpedal to A.
5. Shuttle runs / Suicides
There are a million variations to this type of run – I usually put these at the end of a workout for strictly conditioning. You can vary the # of times you change direction or keep it very simple and just run through it multiple times. Here are a few examples:
So there you have it – some awesome ideas to get you started. I really hope you guys give these a try – it breaks up the monotony of the treadmill & turns you into an all around fierce specimen….& lets be honest, isn’t that always the goal?
Part 3 will have a full sample work out & some energy system concerns for various sports. I know I said I’d do it in this post, but this one got a bit lengthy and I’d rather build up the suspense. 😉
ALSO shout out to “The Varsity Zone” since I stole your videos – I am not affiliated with them in any way, just thought they were useful for this post. Thanks!
Posted on May 1, 2012, in Fitness, Lacrosse, Strength & Conditioning, Training and tagged agility, combine, conditioning, cones, drills, power, quickness, reaction, running, shuttles, speed, Sprints, training. Bookmark the permalink. 3 Comments.