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.