Training agility over 60 to 180° turns: manipulating base of support, centre of mass, and direction of force

For many athletes, being agile is the end goal of physical performance training. It represents their capacity to change velocity and direction in response to the actions of their opponent and the opportunities and constraints of their environment. The aim of this paper is to describe the pitch-based development of agility, focusing on 60 to 180° turns. This ensures all turns have the demand of deceleration, turning, and reacceleration, requiring both outside leg turns (60°) and inside leg turns (180°). To enable the effective coaching of these, coaches must understand movement mechanics and thus the fundamental principles that underpin good technique. Within agility training, a detailed appreciation of how the centre of mass and base of support interact to affect the direction of force, is fundamental to this. This understanding and the ensuing technical models ensure athletes have the best chance of executing the task optimally and ensures coaches can effectively instruct athletes and adapt drills accordingly.