Top 3 Agility & Speed Drills (IN HOME)
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- เผยแพร่เมื่อ 30 มิ.ย. 2024
- Grab your free Eccentric Bodyweight Strength workout here: bit.ly/2WYqzuE
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
You'll also be added to our newsletter where you will learn more about our in-home training, including our unique Primal Fitness method.
To your health & fitness,
Thomas & Jonathan Tapp
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Top Agility Drills
What Is Agility
How to increase speed
How to increase agility - บันเทิง
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#1. Explosive Eccentric Squat 4:33
#2. One Leg Stability Hop 6:11
#3. Reactive Arrow Drill 7:40
You can thank me later.
heropld I can thank you now
Thx
I'll just thank you now
Lifesaver
Thanks
Im so agile now, my mum cant hit me with her slippers anymore.
same
thats one hella positive side imma do it now.
You have mastered the skill no other posseses
Ya
Let your mom watch the video too...
Actually a partner is NOT necessary for the third drill. All you need is google slides, and pictures of arrows that are pointing in different direction. You just randomly put the pictures into the google slides(one picture per slide) and then apply transitions to each slides. It is important to set random transition time for each direction picture and also set it to "after last animation". That imitates the receiver/running back sees a tackle and the time is random, so it would be like the player is running and he sees the defender unexpectedly and make up decision and execute. And then just randomly change the slide order. This drill applies not only to football but some of other sports as well.
I had strengthen my legs with the first exercise and now there’s a hole in the ceiling. Great video!👏🏼👌🏻👍
Pp
L
@BeeP Official lol nice comment
Lol
😂😂😂
Saitama must be proud
You'd think he was quarantine... but this is two years ago... more serious note. I'm glad you guys are still a thing
Im going to need this for football so thanks 😎
curly headed
Jokes on you I need it for futbal
Apple Daily you’re not funny
i Smackya
Did I offend you mr toxic
American football?
Teddy Bear Apple daily makes horrible jokes
Thank you for the upload, whether it helps or doesn't I'm grateful! It would appear you're talking about cognitive ability, ultimately keeping your mind in shape! Through physical conditioning
That's why your channel is so exceptional in compare of ALLLL other fitness channels,, coz you don't talk without the research and experimenting youself. You make it fun, educational and reliable!!! THANK YOUUU
Morvarid Rad Yess!! Same reason I follow this channel..
very much agreed. they explain everything. they are an underrated channel
Thank you so much man, this video is exactly what I’m looking for and I’ll definitely tuning into your channel from now on 👍🏾 You earned a sub !
You got improvement?
I have to say that your chanel is becoming better over and over again, what is actually dificult. I am not surprised to see almost 4 million views in the last video, congratulations!
Didn't even know there is a difference. Thanks again
Thank you and I like the fact that you always include the beginner (which is me). I might need to invest in some weights as some point. Thanks again.
Thank you Thomas for these good tips , you're always benefits me .
Nice drills. This is a step to a new change. Thanks for the video and tips.
Wow perfect explanation sir
Thank you very much for this sir 🙏🏻🙏🏻
This is a really good video and has helped a lot, cheers!
Nice hair cut bro. Im growing mine out now. Ive been following your videos for a while. Ill use it thanks
Thank you tapp brothers i am a stroke recovering person i incorporated some excersises in your videos in my journey you will be in my journey to this great and wonderful god given life
Thanks. Can't wait to give them a try.
Best TH-cam channel for this type of content
for true agility you have to add unpredicted decision making to change of direction exercises
this is a science based study
1- explosive ecentric squat
go down for 5 sec, hold down for 2 sec, jump explosively high.
add wieght when you get advanced.
it imporves muscles which help you break while changing direction(glutes and hips and ,...)
2- one leg stability hop
jump on one feet just like rop jump with one feet
move on a square while jumping when you get advanced
this improve chaging direction after breaking, usually you use just one leg.
3- Reactive arrow drill
someone randomly calls a direction
up: jump squat
down: burpee postion(add push up if advance)
side: side step and touch cone and get back to middle as fast
these are very good exercises that I am looking forward to trying in the next month. I will be in touch
Eccellente !!! Thank you for taking your time to give Is the best!!!
Great post & excellent research. Informative . The info provided can be applied to any “sport”(I’m a hockey coach, great dry-land training). Thanks!
I love this so much. Thank you
That one legged jump training helped me improve my jump-rope workout especially with the boxers jump-rope workout stability increased...
my exploding rotulas and angry osgood bump are happy for you showing all those transitions as well
You make my brain and mucles happy thank you so much
Thank you Guy's your videos really help me love it
My apologies. I used this video to share your ideas with my students at home for a daily challenge but even though I acknowledged you in my video I don't feel comfortable with the video and have privatised it. Thank you for your brilliant video. Once again I apologise for any distress that I may have caused.
Buen vídeo, muchas gracias.
Awesome tips and theory researching
Great stuff!: )
trying to train up this year so i can get on the volleyball team ✨
Aye keep grinding 🤒
Wait which country are you? Ours still doesn't allow volleyball😭
still at beginnerlevel, but you guys make exercise safe and fun.
yoo I love it I will start Tomorrow till feb 2023 God Bless you.
I think I remember the last drill from high school. It was fun.
Nice stuff. Problem is, you lead off with the statement that agility drills require an element of variance and reaction to a stimulus and the only drill that addressed it was the last one!
really thanks a lot for your tips
Thanks. This would also be great for kids to do. Do you have any series focused on kids for helping to keep them active during the summer??
Loveing this
thank you for info
really love these drills, tried to follow the link for your Eccentric work out, but the email form doesn't appear on the page for me to submit
I have 2 do this cuz I'm currently wrestling & i definitely need this
Oh my god thank you. This is some functional stuff
Thank you
I have this sort of mindset where if I'm faster than everyone, than I have the advantage.
Same
When i was in elementary we'd play a game where people had to try and get others out by grabbing the flags on our belts and when you got tagged or when the flag got pulled you'd become a tagger
I never wanted to play this game but whenever i did i was always the best at it. If i could go back i would've played that game more.
An example of this game is when i was that last one standing and i was surrounded but i managed to escape through unsuspecting people that i ran through.
When i think back on the game it was really fun.
2:30 im dying😂😂😂
Literally broke his fucking ankle😂😂
Interesting video ! Thank you :)
Do you think that these exercises are well adapted for a "tabata" training ?
Good video.
Sparring is a good “agility” drill then. Head movement:, ducking, slipping, rolling, blocking against punches
True! But agility and SAQ can help improve your reaction time. Or you can just learn the hard way (get your ass handed to you until you figure it out) lol
love tapp bro vids
Hear this nha
This my first time on this channel and when he said any beginner cld do these exercises...
Then I saw ppl doing pushup with one hand and ting...and I thought it was a review on whats gonna happen
I ready to click out😂
Much love
Thanks
2:56 made me think the difference is " real world experiences" in order to enhance reactive decision making.
thank you tappBro
Variation on the last one if you can do it outside: run the direction they're pointing until they point another direction.
I just run across the house every single day been doing it for 8 years imagining random stuff and didnt know how good my agility is now
hi, I'm having some problems with logging my crash course, I sent a mail but doesn't have response yet. Thanks!
nice bro,,..good,
This just reminds me of Messi and he is able to do all these three things which are amazing which proves to us that it does make changes because we can c it through Messi performance
Am also a fitness trainer for cricket state team.but I like your training.
Impressive.
Just do the workout!
What's happen to your hair? I love it. I' ll try the exercises later.
Yes yes and yes. But also increase my strength and endurance! I’m 49, 5’5 115 lbs of skin and bones.
This is really helpful for airsoft 😩👍
Tapp brothers any tips for waking up early for exercise?
When you jump with the weight, you should drop it before you hit the ground. You don’t want to compress the discs in your vertebrae.
1. Explosive eccentric squat
2. Cone or shoe
3. Reactive Arrow Drill
i like commented and subscribed
The trainings start at 4:48
For the explosive eccentric squat, Can I use weight vest or wrist weight and ankle weight ?
What shoes are those (when you're demonstrating the exercises)?
Hey, thank you for the info! I am confused about the eccentric squats - first you said not to jump off the floor, then you said jump. Which one should be done?
First one for beginners
Can you guy please add recommended duration for each drill?
You can simply just skip rope for #2 with different variations. (We jumped on single leg back and forth in boxing too while skipping)
9:03 this is so much fun to watch at 2x speed!
Dash from the Incredibles is all grown up
When you have your video and on your video
"If I Speak I Will Be In Big Trouble"
Merci
good vid but why you don't make mutch video like before (sorry for english)
Love from turkey
Wallball a game I played at school was good agility training. Tennis ball against a brick wall with plenty of space, no double bounce. That'll get you moving unpredictably.
I was doing #1 excercise below the fan and I jumped so high that I ended up dieing
Now i can catch a cat with this agility
More videos like this?
is a dumbbell snatch an agility exercise? I squat down and then jump. Just curious. What about burpees?
When he gets tired, He will Play The Guitar
I like it
This guys a freakin ninja with that agility. You dont become that in one day. Anyway. Ill go see what Ill to with these today.
Where can we get a video of that random arrow thing, I can't find anything
Have u found something?
Prestine carpeting in that place. Looks so soft. 10/10
I has a question, what stretches do we do?? Because arent we suppose to stretch before we do these drills??
Reps, set, timings, rest?
You r ultimate
It’s still agility just sport specific
Hi just wondering how many repetitions are required for each
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