Conditioning for soccer: Agility

Joey Macauley
Complete Conditioning for SoccerBy: Greg Gatz

While speed is the rate of which it takes to go from one point to another, agility is the level of efficiency to react to a stimulus. In chapter 8 of Complete Conditioning for Soccer, Greg Gatz focuses on this influential component of soccer and provides drills to pursue further success on the field. Essentially, agility training improves the execution of various coordinated body/muscle movements in space and with the nature of the body’s neuromuscular systems, improvements are quickly noticeable in one's performance after a few training sessions (Gatz 113). Additionally, Gatz further specifies beyond the basic definition of agility as he states, “Along with accelerating, agility involves reaction time, balance, coordination, stopping, and starting.” This leads to his elaboration on how to shape training programs as he introduces the division between the different drills, “Agility drills can be either reactive or nonreactive” (Gatz 114). In essence, non-reactive correlates with being able to anticipate something, and reactive drills challenge an individual’s ability to adjust to stimulus. Both are just as important when trying to dominate on the field and contribute to teams. Some of these drills include... 

(1) Shuttle Agility Drills: Sprinting 10 to 50 yard increments and using cones to incorporate changes of direction with sharp movements. Develops explosive strength, posture, and some balance
(2) Agility Ladder Exercises: Combination of many different patterns to speed up your footwork, coordinate your upper body with your lower body mechanics, and hones general athletic movements
(3) Line/Cutting Drills: Sprinting shorter distances and being able to change direction by isolating the position of your inside/outside foot to enhance explosiveness and balance for more muscle mechanic efficiency. 

Initially, I believed agility was simply being able to move quicker through improvised routes of adjusting to circumstances. However, after reading this chapter, Gatz added to my understanding to the multitude of concepts and mechanics that are involved in this component of soccer, along with how to individually improve it. The evidence that I paraphrased was not only the foundation to my aspiration to begin working on my agility, but also I was able recognize the distinguished movements that are often executed when I'm playing soccer. Then, the quotes I provided helped me form a simple program to isolate particular techniques and motions, which would translate in my performance on the field. Additionally, the evidence were parts of the chapter that influenced my knowledge of agility in order to effectively act on enhancing it. 

How did you perceive the definition and importance of agility in the activities you are involved in and what do you believe is the most important to focus on when conditioning this component?

Work Cited: 

Gatz, Greg. Complete Conditioning for Soccer. Human Kinetics, 2009.

The First Strategy for Becoming a Better Soccer Player

Growing up, I was involved in many different sports and soccer was one of the biggest ones. In second grade I made the switch from soccer to football and kind of regretted it. That’s why I chose the book “Soccer Strategies,” by Ace McCloud. I have an athletic background so my footwork is good, but that’s only the basics that’s needed to become a successful soccer player. I’m not trying to be the next Cristiano Ronaldo, but being able to impress my family and friends who are soccer lovers would be pretty cool. The book “Soccer Strategies,” claims to have “The Top 100 Best Ways to Improve Your Soccer Game.” Having this on the cover really caught my eye and it seemed to be exactly what I needed.

               The first strategy the book lists is the endurance of the player. Page 13 tells us that it is highly recommended that players have an activity outside of soccer that keeps them in shape and conditioned (McCloud 13). Luckily for me, I play basketball at Kentridge. Coach Jamison doesn’t take conditioning lightly, and has us run for very long periods of time. This is a bonus for me because my endurance and stamina will most likely be higher than someone else that didn’t play a sport in the off season.

               Ace McCloud also offers helpful YouTube links that give a visual representation of great workouts that can be done to improve your endurance. One example of Ace’s helpful tips also comes from page 13, when he says “Here is a good YouTube video from MOVE-MENT you can check out called: Run Faster in one week! DO THIS!!!” (McCloud 13). I’ve only been doing these workouts for a few days but I’m already starting to see some results. I’ve become quicker on feet and have started coming in first during conditioning at basketball practice.

               So far, this book has taught me many things that are needed to become a better soccer player. It covers everything from what you eat, your mentality, physical abilities, and drills that will help you become better with dribbling and shooting. 

What do you guys do to stay in shape and maintain endurance? Is soccer one of the most popular sports at Kentridge? Slide your opinion in my comments👍

McCloud, Ace. Soccer Stategies. N.p.: n.p., n.d. Print.