In this episode of the Pacey Performance Podcast, Senior Adjunct Fellow at University of Technology Sydney, Tania Spiteri discussed the pivotal considerations surrounding agility and change of direction (COD) training and testing. Tania brings forth her extensive experience, ranging from grassroots to elite and Olympic level athletes, to provide listeners with a comprehensive understanding of these crucial athletic components.

Tania delineates the difference between agility and COD, establishing that while both are integral to athletic performance, they are distinctly different in their application and assessment. Agility is defined as the ability to alter velocity or direction in response to a stimulus, thereby incorporating a decision-making element. In contrast, COD pertains to the physical and technical capacity of an athlete to change direction, assessed through pre-planned drills, devoid of a decision-making component.

The discussion further delves into the constraints that influence agility performance, exploring the multifaceted interactions between the athlete, task, and environmental factors. Tania emphasizes the imperative of understanding and quantifying the underlying mechanisms and constraints that facilitate enhanced performance and injury mitigation. She underscores the necessity for training drills to be representative of the sport, ensuring they are progressively overloaded, specific, and varied to optimize development and transfer to competitive settings.

Tania's expertise provides a rich resource for coaches, athletes, and sports scientists seeking to optimize training and testing protocols for agility and COD, ensuring they are both effective and reflective of the dynamic demands of competitive sport.

Main talking points:

• Selecting the most appropriate change of direction test
• Distinction between agility and change of direction
• Importance of decision-making in agility
• Managing cognitive load with programming agility drills
• Defensive vs attacking agility and how to train them both
• Constraints influencing agility performance
• Navigating athlete, task, and environmental factors
• Ensuring training drills represent the sport
• Progressive overload in agility training