5. WHY IS IT
IMPORTANT?
• Increases athletic ability (particularly in field sports)
• Establishes fundamental movement patterns/principles
athletes will require for competitive bouts
• Can improve athlete body awareness thereby reducing
likelihood of injury
11. KEY POINTS
A lot of training centers
around drills in isolation or a
single component. Think 5-
10-5’s, T Drills, etc.
Many athletes do not have
the chance to progress
through the necessary steps
to build high level capacities.
Training needs to meet them
where they’re at.
There is no “universal way”,
we require a multi-faceted
approach.
12.
13. CONVERSELY
Practice in sport does not equal training
The most effective way improve athletic performance is to practice
said sport.
We aim to target specific capacities in a measured way
14. SYSTEMATIC APPROACH
WE MUST BUILD THE FOUNDATION WE MUST MASTER IMPORTANT
SKILLS
WE MUST CONTINUOUSLY SHARPEN
SAID SKILLS AND CONTINUOUSLY
SEEK TO EXPAND UPON THEM
16. Unique to COD is the
predetermined movement
solutions performed while
sidestepping or
performing braking
intensive cutting
How quickly can one go
from Point A Point B?
COD SPEED
17. AGILITY
Unique to agility is
the perceptual-
cognitive component
(e.g. reaction to
stimuli or situation)
How quickly can one
react or make
decisions?
18. Unique to maneuverability is
the use of certain changes in
mode for positioning, not
directly related to maximal
speed and may be tactical (e.g.
transition to side-shuffle)
How will one react? With what
method?
MANEUVERABILITY
20. TIER 1: BUILDING
FOUNDATIONAL
QUALITIES
» Understanding key
principles and building
foundational strength:
▪ Center of mass
▪ Foot striking patterns
▪ Toes to shin
▪ Postures
21. FUNDAMENTAL
CONCEPTS
» Posture Focus: Center of
Mass vs Base
» Leg Action: Inside vs.
Outside
» Arm/Head Action:
Rotation Balance
▪ Where the head goes
the rest of our body
follows
22. TIER 3: “MASTERY”
» Tasks become increasing complex, higher level reactivity and
anticipation.
▪ Still warm up with foundational qualities
– These skills will atrophy if we aren’t careful.
▪ Introducing different tasks
▪ Introducing different constraints
▪ Manipulating environment
▪ Nonlinear Pedagogy
