EVOLVEATHLETE PERFORMANCE
EVOLVE›Train›Agility & Change of Direction
ATHLETE PERFORMANCE TRAINING

Move Fast. Change Direction.

Develop acceleration, deceleration, braking, lateral movement, re-acceleration and change-of-direction ability so athletes can move efficiently and explosively in the directions their sport demands.

Agility Change of Direction Acceleration Deceleration Lateral Speed Reaction

From a test to a movement plan.

EVOLVE Agility & Change of Direction connects measurable movement qualities with progressive training. Build the ability to brake, reposition, accelerate and control the body while maintaining performance quality.

Multidirectional
Explosive Movement
Lateral Ability
Progressive Development
THE AGILITY SYSTEM

Develop Better Movement.

A structured progression covering acceleration, braking, lateral movement, planned change of direction and reactive athletic movement.

Foundation

Acceleration

Develop the ability to rapidly build speed from different starting positions and movement patterns.

First StepAccelerationSpeed
Control

Deceleration & Braking

Learn to reduce speed under control before a directional change while maintaining posture and balance.

BrakingControlBalance
Direction

Lateral Movement

Develop efficient side-to-side movement, hip control and lateral acceleration for multidirectional sport.

LateralFootworkMobility
COD

Change of Direction

Progress planned directional changes through effective braking, plant mechanics and rapid re-acceleration.

CODPlantRe-acceleration
Reaction

Reactive Agility

Progress from predictable movement toward reacting to an external cue, opponent, ball or changing space.

ReactionDecisionSport
Transfer

Sport Movement

Apply agility qualities to sport-specific movement patterns while managing speed, fatigue and decision demands.

SpecificityMovementPerformance
HOW TO TRAIN

Agility Progression.

Build physical control first, then increase movement speed, complexity and reaction demands.

Four-Stage Development

01

Movement Foundation

Establish posture, foot control, balance, hip mobility and efficient acceleration mechanics.

02

Brake & Change

Develop controlled deceleration, body positioning, plant mechanics and re-acceleration.

03

Speed & Complexity

Increase movement speed, distance, angles and combinations while maintaining quality.

04

Reactive Transfer

Introduce visual, verbal or opponent-based cues so movement becomes more representative of sport.

Key Training Variables

  • Approach Speed: Progress the speed entering the directional change.
  • Angle: Train multiple directional-change angles rather than one pattern only.
  • Braking: Teach the athlete to control the centre of mass before changing direction.
  • Plant Position: Develop stable and efficient foot placement for re-acceleration.
  • Recovery: Maintain sufficient recovery for high-quality movement.
  • Reaction: Progress from planned drills toward decision-based movement.
TESTING → TRAINING CONNECTION

Measure. Train. Retest.

Use EVOLVE testing to identify acceleration, agility and change-of-direction qualities, then select the appropriate training emphasis and retest after a planned development period.

10m Sprint Test Acceleration foundation 30m Sprint Test Speed and acceleration Illinois Agility Test Change of direction T-Test Lateral agility 505 Agility Test Turning ability Vertical Jump Test Explosive power Standing Broad Jump Horizontal power Beep Test Conditioning support
TRAINING METHODS

Build Better Movement.

Use different methods to develop the physical and perceptual qualities that support agility.

Acceleration Drills

Short explosive starts to improve the first steps before and after directional changes.

Speed

Deceleration Drills

Controlled stopping and braking patterns that teach athletes to manage speed safely and efficiently.

Control

Lateral Drills

Side-to-side movement patterns targeting footwork, hip control and lateral acceleration.

Lateral

Planned COD

Structured directional changes where the athlete knows the movement pattern and can focus on mechanics.

Technique

Reactive Agility

Respond to a coach, visual cue, opponent or changing space to increase decision-making demand.

Reaction

Sport Transfer

Combine movement, reaction and sport-specific actions to make agility training more representative.

Specificity
EXAMPLE TRAINING WEEK

Structure With Purpose.

An example framework that should be adjusted to athlete level, sport schedule and total training load.

Day 1

Acceleration + COD

Short acceleration efforts followed by planned change-of-direction drills with full recovery.

High Quality
Day 2

Strength / Recovery

Strength development or recovery-focused work depending on the athlete's total weekly load.

Low / Moderate
Day 3

Lateral Movement

Progressive lateral patterns with emphasis on body position, foot control and re-acceleration.

Moderate
Day 4

Recovery

Low-intensity movement, mobility and recovery before the next high-quality agility session.

Low
Day 5

Reactive Agility

Movement drills using visual, verbal or opponent-based cues to develop decision-making.

High
Day 6

Sport Transfer

Integrate agility qualities into technical or sport-specific movement scenarios.

Moderate / High
THE EVOLVE PERFORMANCE PATHWAY

Measure. Understand. Move.

EVOLVE connects agility assessment with purposeful training so athletes can identify movement qualities, develop them progressively and track performance over time.

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