Agility

Agility is defined as the ability to stop, start, and change the direction of the body or body parts rapidly in a controlled manner. Agility allows for performing techniques at high velocity with minimal loss of speed and balance. Training drills should address strength, power, acceleration, deceleration, coordination, and/or balance (Baechle & Earle, 2008; Lee & Ferrigno, 2005).

As opposed to other activities that involve running or other actions in a large field or court of play, most martial arts require that the practitioner have base and balance to execute techniques. Contemporary Jeet Kune Do expert, Paul Vunak (2001), states that the most important attribute of any physical altercation is the ability to get your opponent off balance; however, being able to launch a coordinated attack against an unwilling opponent while remaining balanced requires the practice of training drills that transfer specifically to the intended task. If the weight of the fighter, or the line of action, moves beyond the boundaries set by the base of support, the center of gravity (COG) becomes disturbed and the fighter will be unable to maintain balance. Brown & Ferrigno (2006) suggest that agility is closely aligned with balance as it involves maintaining postural equilibrium during movement of the body as a whole or individual body parts. Simultaneously training balance and movement makes use of a number of neurological pathways as it requires feedback for motion as well as a musculoskeletal response (Clark & Russell, 2007; Brown & Ferrigno, 2006). Training that involves disruptions to the equilibrium prepares the martial athlete for applied internal and external forces by increasing the neuromuscular capacity and decreasing action/reaction time (Yaggie & Campbell, 2006).

Many studies regard jumping rope as a plyometric drill used to develop quickness; which it is as jumping rope does utilize the SSC. However, if minimizing the loss of speed while shifting body weight is integral to agility training (Brown & Ferrigno, 2005), than jumping rope qualifies. Learning to perform footwork and apply kicking drills (fig. 6-8) while jumping rope prepares the practitioner to remain balanced while moving the whole body and/or individual limbs. Winkler (2007) states that proper rope jumping mimics the type of movements that are used in sports where one is moving forward and back while kicking, throwing, or striking. Practicing footwork, shadow boxing, and kicking while jumping rope will improve timing, agility, and rhythm, (Winkler, 2007) as well as help with single and double leg balance, and coordination (Gadeken, 1999).

In martial arts, although base and balance is required while executing a technique, often times one or two steps are taken prior to the execution of a technique. The hop and stick drill increases the ability to maintain balance in an active setting (Brown & Ferrigno, 2006). The idea is to move forward, laterally, medially, or backward, then, on a cue, stick and hold the landing. Originally designed for field sports, this drill can easily be adapted for martial arts by limiting the number of hops. Other adaptations can be made by using targets such as rings (fig. 10) or an agility ladder, landing on one leg, or by executing a technique after a successful landing.

Tumbling is more often associated with gymnastics than fighting. Nevertheless, rolling techniques can be used to cover distance, escape from a joint lock, or, when a disruption to the COG occurs and base and balance are compromised, a controlled roll is a means to recover from a fall. A proper roll develops total body agility and kinesthetic awareness as the kinetic energy is transferred into rotational energy (Terry, 2006; Brown & Ferrigno, 2006). Rolls can be performed forward and backwards as well as laterally. Start in a low squat with one foot slightly forward. As the fall begins, use the forward arm to create a bridge to the opposite foot. Roll along the line of the bridge and over the forward shoulder. To finish, use momentum to come back to the feet. Progressions can be performed by adding a step or two prior to the roll, being pushed into the roll, or holding on to an object such as a knife or stick through out the roll.

Jump rope

· Incorporate into conditioning warm up drills

· 3-5 minutes

· Start with 20 seconds fast with one minute of moderate pace

· Will help with

o Timing

o Coordination

o Dynamic balance

o Power

Hop and stick

· Incorporate into warm up drills prior to martial arts training

· 20 hops

· Will help with

o Dynamic balance

Roll or tumble

· Incorporate into martial arts warm up drills

· 20 tumbles

· Will help with

o Total body agility

o Proprioception

o Reaction to push or fall