[hlnx1]

In sport science the two terms are often separated. Change of direction (COD) is a pre-planned movement; agility includes reacting to a stimulus, such as an opponent or a ball.

• COD depends on deceleration ability, strength, technique and body position
• Agility adds perception and decision-making, which can be the limiting factor in game situations
• Planned COD tests such as the 5-0-5 do not fully reflect reactive agility in sport
• Training both is useful: planned drills for mechanics, reactive drills for game-like situations

Related: agility vs quickness and the 5-0-5 change of direction test.

How do you include reactive elements in your agility work?

[hlnx1]

A simple progression: start with closed drills such as a 5-0-5 or a 90-degree cut on a cue you know in advance. Then add a partner pointing left or right at the last moment. Finally, use small-sided games or mirror drills where the reaction is unpredictable.

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