Agility training from the top downnn.pdf

Agility training from the top down

1. AGILITY TRAINING FROM THE TOP DOWN:
LATERAL CHANGES OF DIRECTION TEST
FOR SWIMMERS
BRAIN MACKENZIE, B.(2000)LATERAL CHANGES OF DIRECTION TEST

2. LATERAL CHANGE OF DIRECTION TEST
Purpose:
•To measure the swimmers speed with directional change -agility
•The test brings together a host of fitness components-balance, core strength,
hand -eye coordination , flexibility, reaction time and elastic strength
•The better a swimmer can score on each component, the better their
performance will be on this test
Equipment
-A flat non –slip surface
-3 cones
-stopwatch

3. LATERAL CHANGES OF DIRECTION TEST
Method:
•Place 3 cones 5m apart in a straight line
•Start form the middle cone, facing the recorder
•On ‘GO’ the swimmer runs to a far cone and touches it, then runs past the middle
cone to other cone, touches that and returns to and touches the middle cone
•The time taken to go from the middle, to the left, across to the right and back to the
middle is recorded
•Run the test 4 time, twice in each starting direction (left and right)

4. LATERAL CHANGE OF DIRECTION TEST
Normative data:
-The following table is based on test results from world class athletes across a host of
spots:-
•16 -19 years old
81-100 EXCELLENT 3.53-3.22 SEC
61-80 ABOVE AVERAGE 3.54-3.88 SEC
41-60 AVERAGE 3.86-4.17 SEC
21-40 BELOW AVERAGE 4.18-4.44 SEC
1-20 POOR 4.50-4.81 SEC
RANK NORMS FEMALE