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Football Training for Agility
There is no dispute that football players need to be agile and nimble. Agility training is essential for football players and should be addressed in every team’s training program. In this article, we will discuss how developing motor skills can help improve agility.
You have to get scientific information about your approach. It’s not good enough to simply engage in cardiovascular exercises that do nothing to develop the specific motor skills needed to perform your best in a given position. You need to know what has been proven to increase agility. You must first determine what motor skills you are trying to develop. Only then can you create an efficient program to match them with agility exercises.
Motor learning science background
There are two classifications of motor movements: open and closed. Each type demands a specific function from the central nervous system (CNS). Each requires a very different explanation of receptor information, functional response mechanisms, memory recall, and neuromuscular stimulation.
Low-level motor movement, closed motor skills, in this situation of implementation, is very stable. In other words, they remain stable and predictable.
* They have fixed starting and stopping points.
* Nervous feedback to the CNS plays a very small role in the execution of movement. This means that there is very little involvement of the muscle proprioceptors to correct once the movement has started.
* A muscle proprioceptor is a signaling mechanism in a muscle or joint that provides information to the CNS about the appropriateness of a given movement.
* Movement is self-directed and initiated by the runner’s intention.
Some examples of closed motor skills are the golf stroke, track and field events, archery, and weightlifting. You see, these actions are steady and predictable – there’s not much difference.
At the other end of motor movement are open skills. * These are more complex and require more feedback from the proprioceptors because they occur in non-stationary situations. * These movements require split-second adjustments to successfully execute. Improper posture, harm-prone pressure, and of course sharp pain are possible reaction conditions for incorrect movements.
* Movements to visual and auditory stimuli may also have immediate reactions. For example, a third baseman may make immediate movements upon a split-second projection of the batter’s contact with a pitched ball. Also, a basketball player can respond instantly to the point guard’s vocal signals.
* Open motor skills are called “forced pace” skills because of the situations in which they are constantly evolving. Optimum success requires quick, accurate actions and reactions.
Of course, open motor skills require a different and more advanced type of conditioning for their development. Identifying just how to develop sport-specific motor skills can be a complex science. Agility training for football varies depending on the position played and the natural ability of the players. Also, there are numerous possible situations that may or may not be task-specific to be beneficial when training agility for football.
In short, agility is our ability to change direction. This doesn’t just apply to your entire body orientation, but also to specific areas or parts of your body. An example of a wide receiver leaping into the air, looking back over his own shoulder, watching for the ball heading toward him, maintaining his height as much as possible, raising his arms around his right side, and anticipating and preparing for a prominent collision. incoming opponent. This is an ongoing phenomenon.
Agility training for football is considered to be the most important component of a player’s training regimen. Agility training must also vary by position. For example, a defensive back may cover 10 to 15 yards per play while an offensive lineman may not advance more than 5 to 10 yards in any given play. There are skill positions and power positions in the game, and each type should train differently for agility.
Here are some basic agility training exercises for football:
W – Pattern Cones are placed in an elongated W pattern (about 10 or 12 yards apart). Players run in a straight line from cone to cone. The focus is on quick starts and stops.
Lateral Shuffle Take a dozen cones and place them approximately 5 yards apart, 1 yard in front of each other. Shuffle sideways through cones at optimal speed. No crossing legs. Stay low to the ground.
Figure 8 Shuffle 2 cones are placed approximately 2 yards apart. While moving around the cone, your football player makes 6 shuffle moves in a figure 8 pattern. The direction of the shuffle is then reversed and the shuffle is repeated.
These are just a few of the endless types of agility training exercises for football. Many other exercises and movement patterns can be used. The important thing to remember is that you are setting yourself up to respond quickly to any number of unpredictable external stimuli. You have to keep your mind open to visual stimuli and auditory commands as well as physical pressure and cues. Agility training for football is some of the most important training that players do. It must be practiced throughout the year.
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