Hey everyone,
I have to do an Illinois Agility Test for a job placement and I'm just wondering what exercises and/or workouts I should to do to improve my times. I need to get 17 seconds or better in order to pass to the next stage, however I have been getting only 18 seconds. It stipulates that I have to be laying down on my chest when the test starts. I have been practicing the test, does anyone have any suggestions?
Cheers
Starting off, you need to consider your footwear with respect to the running surface, as they will both have a very real impact on your time. IE, if you're on a grass surfacen and they allow cleats, then wear cleats. If they don't allow cleats, then you should probably try to find some form of cross training/trail running shoe. Something that will provide decent arch support and tread for sole traction, but also allows for mobility at the ankle. If you're on a wood court, then shoes with good flat traction may be useful. If you don't know the surface, then look into a parkour-based shoe, as they are probably one of the better multi-surface shoes out there.
In terms of training exercises, you should break down the different portions of the exercise. So basically, you need to break down the straight aways, the circles, and the turns, and then after a while, begin to put them together.
I can't find decent diagrams of the exercises I have in mind right now, so I'm going to direct you to
Film Room Home - SPARQ Training. Look up some of the different agility, speed, and power exercises, particularly those found in the football and basketball sections, as these will probably have the greatest transfer to the Illinois Agility Test.
A couple things to keep in mind here:
1) Make your start and straight-away speeds a priority.
2) Develop your cuts and turns. This includes breaking down your sprint when you know you need to make a turn... shortening your steps and dropping your hips as you approach a turn will help you to reduce speed and improve your transition and cut into the next turn, without making a major impact on your time.
3) Pylometrics:
Power Training Exercises: Olympic Syle Weightlifts and Plyometrics Instruction and Movement Analysis. Plyo exercises are going to help you build speed and power, so if you're not doing them, then you need to start.
4) Test yourself. Have someone who is going to be brutally honest with you time you in some of the Sparq testing protocols. You need to know your baseline levels when you strart training for this agility run so you can retest yourself periodically to track progess, and if necessary, make adjustments.
5) Give yourself time. Don't "start" training for this and then take the agility test a week later. Give yourself at least a month. Three would be better.
6) Don't forget to continue your normal strength training and cardio regiments. Passing this test is not an excuse to allow your overall fitness level to fall, especially in the case of wanting to be in the police force.
Let me know if you need any more info, and good luck!
