To maximize agility development agility specific drills are required. The requirements are different for beginners when compared to advanced trainees. In general, I have seen beginners increase agility by enhancing relative strength (also max strength assuming bodyweight gains are not too fast) and performing no additional specific agility training. As the trainee becomes more advanced more specific training is required to enhance particular motor qualities such as agility.
Young et. al. conducted a study was to determine if straight sprint training transferred to agility performance tests that involved various change-of-direction complexities and if agility training transferred to straight sprinting speed. Young et. al. concluded that straight speed and agility training methods are specific and produce limited transfer to the other.
Specificity of acceleration, maximum speed and agility in professional soccer players. Journal of strength and conditioning research, 2005, vol. 19, no. 1, pp. 76-78. National Strength and Conditioning Association/Allen Press.
High-speed actions are known to impact soccer performance and can be categorized into actions requiring maximal speed, acceleration, or agility. Contradictory findings have been reported as to the extent of the relationship between the different speed components. This study comprised 106 professional soccer players who were assessed for 10-m sprint (acceleration), flying 20-m sprint (maximum speed), and zigzag agility performance. Although performances in the three tests were all significantly correlated (p, 0.0005), coefficients of determination (r2) between the tests were just 39, 12, and 21% for acceleration and maximum speed, acceleration and agility, and maximum speed and agility, respectively. Based on the low coefficients of determination, it was concluded that acceleration, maximum speed, and agility are specific qualities and relatively unrelated to one another. The findings suggest that specific testing and training procedures for each speed component should be utilized when working with elite players.
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