Coaching Speed and Agility Coaching Speed and Agility for Handball for Handball Led by John McElholm Developing the Athlete Session 2
Jan 05, 2016
Coaching Speed and Agility for Coaching Speed and Agility for HandballHandball
Led by John McElholm
Developing the Athlete
Session 2
IntroductionHead of PE in St Mary’s Grammar School,
Magherafelt, Co Derry
MSc Sport, Exercise and Leisure
Large coaching portfolio including numerous inter county Gaelic Football teams
There is no such thing as a ‘Quick Fix’!
Nothing beats hard work and proper preparation!
“Fail to Prepare, Prepare to Fail”
HandballMovement analysis Fitness componentsPrinciple of SpecificityImplications for trainingImportance of Speed and AgilityDimensions of the alley (40x20, 60x30, One-
Wall)GPS?
Components of Fitness
• Cardiovascular Endurance
• Strength
• Flexibility
• Speed
• Muscular Power
• Agility
• Co-Ordination
• Reaction time
• Balance
• Muscular endurance
SpeedDefinition:
Speed is the ability to move all or part
of our bodies as quickly as possible.Sport where Speed is Important:
Handball…..picking the ball, chasing a
passing shot, etc
Test for Speed:
The test for speed is a 30 metre run
AgilityDefinition:
Agility is our ability to change the direction of our body at speed.
Sport where Agility is Important:
Handball-turning quickly,
covering the alley at pace etc
Test for Agility:
The test for Agility is the
10 x 5 metre shuttle run.
Factors Affecting SpeedFitness
BMIInjury
HydrationFlexibilityTraining
MethodsHeart Rate
AgeDevelopment
Implications for Training/CoachingPrinciple of SpecificityMatching energy demands and movement
patterns in the gamePeriodisiationEndurance Base → Speed Endurance →
Speed AgilityOut of Season → Pre Season → In Season
(competition)Work/Rest Ratios-(1:1, 1:3)
Speed and AgilityDrillsEquipmentWarm-up
(dynamic/ballistic)Linked to the gameTechniqueMovement patternsPace of trainingAdequate recovery
A Typical Speed SessionA typical speed session might consist of 5 sets of 10
repetitions in total.
Try to keep a work to rest ratio of 1:4. For example a 6 second sprint should be followed by approximately 24 seconds active recovery.
Speed training drills are best performed when the athlete is fresh. The best time to introduce speed wouldn’t necessarily be after a long endurance run or a weights session.
Make sure the athlete completes a full warm up before starting a speed training session. E.G. 10 minutes light aerobic exercise followed by some dynamic stretches.
Avoid static stretches in the warm up. These are best left until the end of the session when increasing/maintaining flexibility is important.
DrillsWarm-UpsSAQ-Hurdles, laddersRange of agility drills over short distances (grid work)Evasion beltsCircuit Training for speedAdapting the drills for purpose
Be Innovative - Trial and Error!!
Today’s Objective
To experience a range of speed and agility training techniques that will allow you, the coach, to use, adapt and modify them for
purpose.