Deep dive into Change of Direction

    Often times change of direction and agility get lumped into the same sentence and are used interchangeably. For clarification they are different change of direction applies to changing direction with a known cut point and depth of cut. Agility on the other hand is cutting with a stimuli and unknown depth of cut. In the strength and conditioning world change of direction would be the T-test or the 3-cone drill. We have a known distance and know the depth of cut. In the T test for example we know the intent is a 90-degree cut. Agility is sprinting then a coach or light signaling to move. In a more practical sense change of direction is a wide receiver in football running a 10 yard out route. I would sprint 10 yards then make a 90-degree cut towards the sidelines. Agility would be the defensive back reacting to the offensive player. In the Army we use change of direction pertaining towards our sprint drag carry module of our ACFT. We know that is a 50-meter sprint coupled with a 180-degree cut and another sprint. 

For this article we will focus more on change of direction.

   Change of direction that requires 75 degrees cut or less involve much more of a speed element with shorter ground time. Since the cut is shallow you (or an athlete) can make these cuts faster. Training predominantly speed will help with this style of change of direction. Some stimuli can be introduced but the main focus should be on developing speed. Aggressive cuts that are 75 degrees or more requires more ground contact time due to increased braking requirements. Since more braking is required, more training will enhance performance. Maximum strength (resistance training) along with explosive training (plyometrics) are added to help with the increased braking and reacceleration needed.

    Another factor is how to cut. Change of direction can be performed with a single leg change of direction. The art of using the outside foot to plant then pivot the body into the intended direction. A "jump" turn can also be used for change of direction. Jump turn is the usage of both feet in a jumping fashion in order to make the turn. Through studies it has been shown that jump turn is more effective in terms of producing force in order to make the turn. This, however, comes with practice as it can be un-natural. 

    A third factor is the distance covered during change of direction drills. Too long of a drill is hard to determine how effective training was due to the length of the drill. A longer change of direction drill may lead to increased metabolic activity or (getting into better shape) instead of better change of direction skills. These tests could be considered more of a maneuverability drill instead of a true change of direction.