Tania Spiteri, Senior Adjunct Fellow at University of Technology Sydney, discusses the importance of agility and change of direction (COD) training and testing. She highlights the difference between agility and COD, explores the constraints that influence agility performance, and emphasizes the need for representative drills. The podcast also covers the use of perceptual-cognitive drills, the role of nonspecific signals, and the effectiveness of agility ladders in training.