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Inside today's video you'll learn our top 3 Agility/C.O.D. drills you can train in-home.
The exercises you'll learn today are based off of the research you'll see below.
Here's something that most people may not know... (I didn't know until doing the extra research for this video)
Almost all of the popular "agility" drills and exercises that you see... are technically NOT training agility.
They are actually training "Change Of Direction" (C.O.D.)
According to many of the articles we read such as this article from the International Journal of Sports Science & Coaching... Agility & Change Of Direction are two independent skills.
journals.sagepub.com/doi/abs/1...
The main difference between these two different skills is the addition of "Reactive Decision Making".
Change Of Direction drills do not include reactive decision making.
(example: cones, ladders, shuttle runs)
Agility drills include reactive decision making.
(example: tag, reaction races, arrow drill inside today's video)
Now what's more important... inside this same article they found no strong correlation between high performers in C.O.D. & high performers in Agility.
What this means is that just because we train C.O.D. (ladders, cones, etc.) does not mean we will see an improvement with our true Agility.
You can read more about the studies and research from the full paper here: www.researchgate.net/publicat...
Now this doesn't mean you should stop training C.O.D.
Change Of Direction drills are still great to train as an athlete. You will experience improvements with your speed, braking ability, and performance with Change Of Direction.
It's just crucial that you also add in real agility drills that include the "Reactive Decision Making" if you want to see an improvement with your actual agility.
That's why in today's video you get 3 drills in total. 2 Change Of Direction drills and 1 Agility drill.
For the change of direction drills you will be use exercises based off of the extensive research in this article from "Strength & Conditioning Research" (which reviews multiple studies).
It was shown that athletes that perform the best in COD drills were proven to have faster braking, better balance, quicker acceleration and they also on average had more knee flexion and hip flexion, meaning they would get lower to the ground. -
www.strengthandconditioningre...
Try them today!! These 3 In-Home drills will be a great addition to your training!
However, these are really just the tip of the ice berg for agility training and fitness in general.
If your goal is to build a lean toned athletic body using unique in-home exercises such as these...
Then I recommend grabbing our bodyweight strength workout below.
Grab your free Eccentric Bodyweight Strength workout here: bit.ly/2L3IMRS
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Thomas & Jonathan Tapp
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24 июл 2024
