The cornerstone of speed and agility work is the ability to rapidly change running speed and direction; a valuable skill to possess when attempting to catch or evade an opposing player as seen in rugby, football and soccer to name a few sports. The transition from a slow running speed to an all-out sprint, or conversely, an all-out sprint to a dead stop, can make or break a game and by focusing upon improving these vital transitions, the athlete adds another tool to his/her toolbox.
One of the best drills for improving acceleration and deceleration transitions is gear running. Think of the ability to reach top running speed the same way a racecar accelerates; you must go through the gears to build up to top speed. Conversely, to decelerate, you need to downshift through those same gears. For the purpose of this drill, think of first gear as being one-quarter speed; second gear as being half speed; third gear as three-quarter speed; and fourth gear as full speed (a sprint at the fastest speed you are able to reach).
This drill can be run using many different variations. Here is one of the most basic:
PROCEDURE:
1. Space five (5) cones 15 to 20 meters apart.
2. Vary your running intensity (speed) between each cone using the cones as signals to change your running speed.
3. Run in second gear (half speed) from the first cone to the second cone.
4. Run in third gear (three-quarter speed) from the second cone to the third cone.
5. Run in first gear (one-quarter speed) from the third cone to the fourth cone.
6. Run in fourth gear (full speed) from the fourth cone to the fifth cone.
Performed in this fashion, the athlete challenges his/her ability to rapidly accelerate and decelerate at various speeds and intensities.
Gear running can be fairly intense so make sure the athlete has performed a thorough warm-up session as well as stretched the involved muscles prior to performing this drill. Give the athlete plenty of rest after each set (at least 2-3 minutes) and emphasize quick transitions in running speed between gears. Start out with 2 or 3 sets of gear running and gradually progress from there. Due to the intensity, this type of drill is best performed near the beginning of a speed and agility session.
The above example is just one variation of gear running. Fewer cones can be used to focus more on specific transitions between speeds or more cones can be used to add an additional element of conditioning. Additionally, the cones can be set in a staggered pattern so that the athlete not only has to work on his or her transitional speed but directional change as well.
