Coordination
Controlling the ball while running at full speed and then immediately sidestepping a tackle to play a pass,
shows the importance of coordination- the ability to do several complex movements in an organized
manner. Improved coordination can be achieved by progressively having the player complete more
complex activities such as patterns on the agility ladder, or by completing a specific pattern in less time.
Body Orientation and Posture
How quickly a player reacts to a given situation depends on how they orient themselves. Having a low
center of gravity and a stance with positive angles will allow players to have a quick first step, which can
make a world of difference. Body orientation is largely determined by posture and developing a strong
core should therefore be a priority when training agility.
Foot Work
When an outside back is jockeying a winger dribbling towards them at full speed, or when a goalie covers
the face of the goal, they must have good foot work. Not only must they move their feet quickly, but they
also have to move them correctly; that is, small steps without the feet crossing over. Good foot work (fast
and coordinated) is necessary not only for wing backs and goalies, but for all positions.
To train and develop agility effectively, it is essential to factor in all the underlying physical and cognitive
skills or qualities that it is composed of (Figure 5.2).
Figure 5.2 Components of Agility