STRENGTH AND POWER REQUIREMENTS FOR AGILITY

As was the case with speed, developing certain aspects of strength and power are crucial for establishing a
sound agility base. A high level of eccentric strength is particularly important for deceleration. To slow
the body down, the muscles of the legs must contract eccentrically; that is, the muscles lengthen rather
than shorten as would be the case with a concentric muscle contraction. You can build eccentric leg
strength by focusing on slowly moving through the lowering phase of the squat or lunge, or slowing the
rate of decent as you land from a jump.

Eccentric strength is not the only strength requirement for developing a sound base in agility. Indeed, a
high level of core strength is a necessary prerequisite for good balance and posture. An important note for
the coach is: because agility is multi-directional, it is important to choose strength exercises that
emphasize all planes of motion.

As will be mentioned in chapter 7, plyometric exercises like the squat jump help develop explosive lower
body power, which is crucial for acceleration. Short response (the time the foot is in contact with the
ground is very short) plyometric jumps also help to improve foot speed and coordination.

It is clear that the coach must factor in specific strength and power exercises into the overall conditioning
program for optimal agility development. When and what exercises should be included will be discussed
in more detail in Chapters 6 and 7.

FUNDAMENTAL AGILITY MOVEMENTS AND ACTIONS IN SOCCER

Over the course of a game, a multitude of movement patterns and actions involving stopping and going or
change of direction occur. However, there are some basic agility-associated movements (side-to-side
shuffling, jockeying and rapid backpedaling) and actions (cuts, drop steps and turns) that are fundamental
to soccer and occur more frequently than others. As with so many other aspects of the sport, the frequency
and type of action or movement performed will vary depending on position.

Backpedaling

Backpedaling is most frequently used when defending or when attackers are trying to create space while
staying open to the field. Central defenders in particular need to be very proficient at this movement.
They are required to drop back when possession is lost, but at the same time, they must be able to see the
entire field so that they can give instructions to the players in front of them.

When backpedaling, the player must take small, quick steps. In addition, the center of gravity must be
kept low and the bodyweight must be kept forward at all times (Figure 5.3). With this movement, players
normally travel no more than 10 to 15 yards at a time.