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SPEED AGILITY PYRAMID
PERFORMANCE
POTENTIAL
Where do you train??

Basic Speed
• Fundamental speed – acceleration, top speed, maintenance
• Technique: contact times/free timing
• Plyometrics – Smartjump
• Repeated speed (track return) – RSA, intervals
Fundamental Speed/Power

COD
• Planned change of direction
– Various angles, various patterns
– Fundamental skill in many sports
• Sport specific patterns – “8”, pro agility, star drills
• Free timing – complete freedom of drill design
• Often mistaken as “agility training”
Planned COD (change of direction)

Unplanned (Reactive) COD
• Success in many sports involves the production of speed and power in
REACTION to other players/factors
• Involves many more aspects of performance -
– Vision/peripheral vision
– Reaction
– Skills (e.g. dribbling)
– Strategy, communication and teamwork
• Reactive Change of Direction (COD) itself is biomechanically different to
planned COD –
– Greater braking forces
– Great amount of deceleration/acceleration
– Greater forces on ankle, knee and hip
Unplanned COD

SPORT SPECIFIC AGILITY
• Reactive COD training is still not completely specific to sport i.e. there are
no lights on a field to tell players where to run
• Speed in the actual game situation involves producing speed during game
specific situations -
– Confrontation – with other players
– Complex decision making and reaction – in game context
– Skills – dribbling, shooting, passing
– Teamwork and strategy
Sport Specific

THE FINAL TOUCHES
• Many would argue that the only way to truly develop game speed is to
play
• Therefore scrimmage and small sided games are a large part of many
programs. But there are limitations –
– Established channels – some athletes being lazy, therefore no overload
– No actual overload of game situation – not as stressful, no crowd, no
distraction, no accountability
– Boredom in training
• GRIDBALL – is a patented FS training activity which is much like the game,
but even harder
– To be shown in practical session
Game
Speed

NOT ONLY SPEED
• SMARTSPEED can also be used for a range of endurance
training and testing activities –
– Pacing
– Interval training
– Endurance testing
• Most sports do not rely on pure speed, but rather an ability to
repeatedly produce speed in important situations

SMARTSPEED CRITICS
• Some publications have criticised the use of lights and other signals in
agility training, because they do not properly represent the sport –
“There are no lights in a game of football!”
• We agree.
• BUT, all sports training involves a continuum of activities that underlie
sports performance – i.e. There is no weights equipment in a soccer game
either!
• Whilst the basic reactive drills of SMARTSPEED are not completely specific,
they form an important step in the progression.....

TYPICAL SPEED “AGILITY” TRAINING
PERFORMANCE
POTENTIAL
?

SMARTSPEED and THE PYRAMID
• SMARTSPEED is the only system which addresses ALL aspects
of the Speed/agility pyramid
• Marketing implications –
– Offers new opportunities to coaches to motivate athletes and train all
aspects of performance
– Offers coaches the opportunity to INNOVATE
– Offer teachers and researchers new areas of exploration, in unique
and highly publishable areas
Contact us on info@fusionsport.com

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The speed agility pyramid

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