Agility ladders are affordable, portable, and easy to use, as long as you have the space. Start by warming up for five to 10 minutes with a brisk walk or light jog. Gabbett, T.J., Kelly, J.N. Player starts on the cone near the sideline and drives towards the two cones set up side by side midway across the court.2. It requires quick reflexes, coordination, balance, speed, and correct response to the changing situation. Champaign, IL: Human Kinetics; 2011. Step your right foot into the box next to your left foot, both feet should now be in the second box of the ladder. For best results, be sure to perform this drill after a thorough warm up. Stand next to one of them, facing perpendicular to an imaginary line between the cones. Player 1 positions the ball in the semi-circle at one end of the court. They're a great addition to any at-home exercise equipment collection, and they're easy to find online.. I found this service to be excellent and it was of great help when planning my netball training sessions. Half-time lasts 12 minutes. spam or irrelevant messages, We use cookies to give you the best experience possible. pro-agility test) thus, agility contains a reactive component. When a light or sound stimulus is used instead of a video, does that accurately measure an athletes ability to react to a sport-specific stimulus (e.g. These are: Players start at baseline.Two players, from the front of each line begin by jumping over the mini hurdles (set up at right angles to each other).They then run to ladders set up in a cross formation. Athletes use plyometric jumping exercises to build explosive power and speed. Defence is the first form of attack so make sure that your players are more than capable of defending to a high standard with this session! Develop your young players' ability to work as a team - denying space and pressuring their opponent to win back possession! The Illinois Agility Test (Getchell, 1979) is a commonly used test of agility in sports, and as such there are well-established norms available. Therefore, agility training involves a range of exercises designed to improve your ability to change directions during movement. I know when to recieve from the center or wing attack as we all need to ball to be recived by me or the GS to be able to score. Though agility requires the use of cognitive components, it is also composed of other qualities namely physical and technical. There are five basic exercise drills for netball that fall under this category: Jump squats: With legs slightly apart, bend your knees and hips so that the thighs are almost at a 90-degree angle. Improve your route one Netball with this passing and straight line ball session, helping your players create more shooting chances, Improve your team's attack by working on their passing and movement with this attacking session, Get players thinking two moves ahead with this short, sharp movement plan, designed to the ball moving up court at speed. Thank you so much for accepting my assignment the night before it was due. This test measures your ability to sprint and rapidly change directions by 180 degrees. Research into the abovementioned areas should substantially advance current practices. L Drills, aka Cone Drills, are a popular agility training exercise used by coaches and professional trainers to develop rapid change-of-direction ability and speed. Any help or suggestions would be greatly appreciated! Repeat the drill on only the right foot and then only the left foot. This session looks to refresh and refine your players pre-existing ball skills whilst developing their stamina and endurance. Elizabeth Quinn is an exercise physiologist, sports medicine writer, and fitness consultant for corporate wellness and rehabilitation clinics. Netball is sort of like playing basketball, but there is no dribbling and once a player has the ball, they are not allowed to take more than a single step. Fitness and agility drills. Agility is one of the main determinants of performance in soccer. pp.7276. Non necessary cookies are only set when you have given your explicit consent to their use. J Strength Cond Res 28(11): 33063312, 2014. One of the largest financial companies in the world - BBVA (The Banco Bilbao Vizcaya Argentaria) started its gile journey in 2014 and continues to this day. Applicable to almost every sport, Developing Agility and Quickness focuses on improving athletes' fleetness of foot, change-of-direction speed, and reaction . Do you have any drills that improve agility, in defence? The following programme is an example of an all-over body resistance programme focusing on the specific movement patterns of netball. Agility has been a topic of large discussion in recent years and has led to several experts attempting to clearly define it. At the end of the ladder, change direction. The game of Netball comprises of explosive short acceleration, vertical propulsion, catching, passing, defending and shooting where a team's success is largely dependent on their ability to maintain and take possession of the ball and accurately shoot to score points. 6 Agility Exercises to Try Ladder Drills. When it comes to comprehensive fitness training, youre probably familiar with the importance of strength and aerobic training. In our team we work well together and can all understand each other. Agility in sport is defined as a rapid whole-body movement with change of velocity or direction in response to a stimulus (Sheppard, 2005). Its also known as a grapevine because of the front-to-back crossing pattern of the feet. Such cookies included those set by our statistics package Google Analytics. Improving my cardiovascular fitness will help me become a better player by being able to constantly be on my toes and 100% alert,therefore help the game become more fluent. My girls are always focused and are improving every year. There are also a variety of agility drills that can be used in different sports to develop speed and coordination, including: Dot drills: These use an X-shaped pattern to jump from dot to dot with both feet at the same time; it is used for field and racket sports as well as skiing and basketball. It is important to notice that the athletes begin with a session-specific warm-up, then they move into pre-planned change of direction drills before finally moving into some reactive agility drills. To prevent the attacking team from scoring, the defenders must continuously anticipate and react to the attackers movements. Veale JP, Pearce AJ, and Carlson JS. use. A fast-growing online company we know applies the same logic. As a prime example, the T-test, Illinois agility test, arrowhead agility test, and the pro-agility test have all historically been referred to as agility tests, simply because they require an athlete to complete a pre-planned course of directional changes as quickly as possible. I am aiming for the team to 'peak' on the competition day during the 19th week. Agility exercises revolve around improving change of direction abilities and footwork, but they also improve strength, mobility, and endurance. Thank you sportplan I hope to continue to use your helpful tips and to learn more about improving my teams netball skills. calf muscles (lateral and medial gastrocnemius. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. J Sports Sci. Without crossing your feet, step sideways toward the far cone with your closest foot. Additionally, the movements in agility drills transfer well to real-life functional activities compared with isolated exercises. It focuses on footwork, ball placement, catching and timing. My weakness would come under the fact that when the ball is coming down the court from our defenders,I sometimes tend to rush into the centre third to bring the ball up to the shooting area. Try to think about what you want to accomplish in netball rather than what you want to avoid or stop doing. Cones are lay out in a diamond formation. Good agility requires the ability to safely decelerate, reorient, and reaccelerate in as little time as possible. For example, an agility ladder exercise might be combined with movements like the bear crawl or the medicine ball slam. This website uses cookies to ensure you get the best experience possible. Some cookies are necessary for the operation of our website, if you choose to block them some aspects of the site may not work for you. Help your players shake off the opposition with a change of pace and direction in this week's session, Passing accurately and powerfully with this attacking session, using sharp, direct passes to reach their team-mates, search our library of Bruce L, Farrow D, Young WB. which activity can help us to improve footwork. 3.1 Netball Skills and Drills. Running agility, including changing directions quickly, is also important for maneuvering on the netball court. 2006 Sep;24(9):919-32. But to use the smartphone analogy, the engineer's work teams are a dynamic, perhaps temporary application layer on top of the long-term organizational backbone. International Journal of Sports Science & Coaching, 2015, 10(1). Agility. By continuing well assume youre on board with our cookie policy, Dont waste Your Time Searching For a Sample, Performer Standard and Footwork In Netball Analysis, Why Is It Important To Work To Delete Cyberbullying Essay, Why Is It Important To Graduate From High School Essay, Why Was The Great Panathenaia Important To Athenians, Why Is It Important To Study Intercultural Communication, Why Is Self Awareness Important In Social Work, Why Human Resource Is The Most Important Asset, ASK writer for The strength of my muscles especially in my legs help me to jump to intercept passes from the opposing side or a rebound off the shooting post. I can also throw the ball in the right spot for an oncoming player which doesnt waste time. You should now have both feet in the first box of the ladder. Disclaimer. i am doing a training programme, which i will carry out most of it on my own, but most of the suggested agility drills, you need more than one person to do it. Another important aspect of Netball is the reaction time of a player. Be sure to land lightly on the balls of your feet. Reaction time is also useful when dodging, intercepting and shooting. Thank you, {{form.email}}, for signing up. This demonstrates only one very simple match-play related agility movement but exhibits the use of agility nonetheless. Double Plays Through Double Defence. Coaches from around the world look to Sportplan for coaching And because of this I am able to line a shot up whilst trying to throw the ball through the air. There are also a variety of agility drills that can be used in different sports to develop speed and coordination, including: Paul DJ, Gabbett TJ, Nassis GP. 5 meters) apart, as in the 5-10-5 drill. Use squats and lunges to target your quadriceps, hamstrings and glute muscles. If i have a good defence against me,it can be harder to change direction quickly as they are sticking by me constantly to prevent me getting the opportunity to shoot. Incorporate these drills a few times a week into your training routine to perfect your foot speed and refine your sports technique. I dont feel know where near as fit as i could be. Set Up: 3 Cones, 5 yards apart in L shape Start in a three point stance. Player starts at top of diamone, drives straight to top cone, back towards left cone, and straight drive to circle edge with strong bent knees. The Fitness Interval Training. Vary the start of the sprint to make the drill more sport specific. Player starts on the cone near the sideline and drives towards the two cones set up side by side midway across the court. Unpublished. Players run towards cones set out in a zig zag formation across the middle third space. You can also incorporate the VertiMax resistance to add to the strength and power. you This has led to the development of several new agility tests such as: The top three tests (reactive agility tests) all use a Y-shape configuration (Figure 2) with a projector/screen which plays video clips of an athlete performing some form of movement, it is this sudden movement which the athlete being tested must react too. whats an agility drill for centre position? My daughter is gk only 11 so early stages not as tall as her gs opponents what are some tips to help her defend a tall gs who usually asks for lobs and receives it . When accelerating, your torso should lean into the direction of travel. This is used to the maximum ability by always keeping one eye on the ball all the time and making my eyes, arms and legs work together. I play GA (Goal Attack) in netball,which is one of the most important positions on the court,due to it being an attacking player,it also 1 of the 2 layers that can shoot,so good shooting techniques and attacking is essential. Over the past several decades, agility appears to have been referred to as almost anything that requires an athlete to quickly change direction multiple times. honestly you could have just Googled it 6 Harley Vague Born in Australia but a man of the world. Strategies/Tactics One of my strengths for this section would be working with my neighbour positions (GS,WA and C). This category only includes cookies that ensures basic functionalities and security features of the website. Repeat VertiMax jump box drills for 10 - 20 seconds. Agility exercises are beneficial for a range of physical measures, including balance and strength. Netball Warm-Ups. Skills/Techniques My strength for this section would be co-ordination. Be sure to step both feet, one at a time, inside each rung of the ladder. a program that includes aerobic, anaerobic and agility aspects and the pre- and post-tests. Begin with a low intensity activity, for example 3-5 minutes of jogging/side steps/skips/high knees and bottom kicks. In team sports such as football, soccer, basketball, hockey, volleyball, and rugby you must quickly respond to movements of the other players and of the ball. This is both online and in the app. Agility, which is a motoric ability, can be improved by regular progressive exercise. In general agility ladder rungs are typically spaced 18 inches apart and create boxes that are 20 inches wide. My confidence as a coach has improved because I have Sportplan to support me. Agility ladders come in different lengths, with their main difference being the number of rungs. ), Centre (C.), Wing Defence (W. D.), Goal Defence (G. D.) and Goal Keeper (G. K.). will it improve your netball playing? Fartlek training is very important for netball players to improve speed, agility and explosive movements whilst maintaining stamina, all of which are crucial for performance. General Partner agility circuit Moveme. hbspt.cta._relativeUrls=true;hbspt.cta.load(3053274, '0a9449c6-49c6-4f11-b004-d431cec62984', {"useNewLoader":"true","region":"na1"}); BEST AGILITY TRAINING WORKOUTS FOR YOUTH ATHLETES, WHY VERTIMAX TECHNOLOGY IS GREAT FOR TRAINING AGILITY, THE RAPTOR REVOLUTIONIZES THE BASIC CONDITIONING AND AGILITY DRILLS, BEST AGILITY TRAINING WORKOUTS FOR HIGH-PERFORMANCE ATHLETES, SPEED AND AGILITY TRAINING PROGRAM TIPS FOR HIGH PERFORMANCE PLAYERS. You can also use your heart, Whether you're a trail runner or a sprinter, the right pair of running shorts goes a long way in keeping you comfortable and protected. Get your players starring on court, by improving their agility and endurance! (2019, Dec 05). Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Agility training brings a host of benefits for individuals of all ages, occupations, and fitness needs. thanks Asked using Sportplan on Mobile, why is agility important to the sport Netball and how can players use it in the sport. Sprint up and around Cone #2 toward the inside of Cone #3. Be sure to land on the balls of your feet and drive forward with your arms. At the end of the ladder, 3 cones are set up in an L formation. The Definition of Agility. Good coordination is very essential for skilful netball players. Begin at the starting line, jog and follow the cones. My weakness here would be agility. Most Important Factors for Success in Order of Importance (data from 2018) 4.2 Agility 4.2 Reaction Time 4.1 Speed / Quickness 4.1 Skill and Technique 4.0 Balance & Coordination 3.7 Aerobic Endurance 3.7 Motivation & Self Confidence 3.6 Analytic & Tactical Ability 3.5 Coping with Pressure Situations 3.5 Strength & Power 3.1 Flexibility Agility literature review: classifications, training and testing. Agility training can be used for both general fitness and sports performance training. Agility needs two things. Proper form is of primary importance for safety when performing agility drills. Begin to jump upward and forward, clearing each hurdle. Due to the length of a netball game, continuous training is highly effective on performance. Bend your knees slightly and sit your hips back in a small squat to adopt an athletic stance. All three components will enhance the client workout experience, satisfy the need for cardiorespiratory work, and provide variety . The shuttle run is a standard agility training exercise used by athletes who play stop-and-go sports (i.e. hbspt.cta._relativeUrls=true;hbspt.cta.load(3053274, 'e73863bb-1daf-4764-94cf-f339cea2e4d7', {"useNewLoader":"true","region":"na1"}); Lateral plyometric jumps help build explosive power, balance, and coordination by using our natural body weight. However, it is important to understand from hereinafter these tests are not actually a measure of agility, but instead a measure of change of direction speed. My girls are so keen and are ready at 14 to take the next up in their game. Sprint full-out for 45 seconds, then walk for one minute . General Rugby Netball Agility & Runnin. While driving your arms forward, always aim to land on the balls of your feet. There are many other aspects, which are required to ensure a good Netball player. My muscles can work for a long period of time i feel,and even towards the end of a game i can use them just as much and they work just as well as in the beginning of a game. Young WB and Wiley B. General Agility and Accuracy DIY Drill. Agility is the ability to move and change the direction and position of the body quickly and effectively while under control. In surfing, skiing, and snowboarding, you must be agile to respond to the changing conditions of the surface of the water and snow. Copyright - Science for Sport Ltd 2016-2023. 1; 2; Page 2 of 2; Glossary . Some of these uncertainties are: Given our advancements in the understanding of agility, future research should be directed towards some of the following: Some coaches believe that reading one article will make them an expert on strength and conditioning. Action 3: Right turn. Defenders are usually less agile than attackers. Avoid excessively flattening your foot or turning your foot outward, which places undue stress on your ankles, knees, and hips. Association N-, Dawes J, Roozen M. Developing Agility and Quickness. Football Agility in Defending As shown above, attacking players often use their agility to get away from defenders by dribbling or moving away from them to get on the end of a ball. For example, in order for a player to win a toss up she will have a better reaction time than her opponent. Official Partners Muscles worked in agility training include: Agility training works a wide range of muscles from your feet all the way to your hips and core using functional movements. Wow what a great website, I have found sportplan an important tool for me when planning my netball sessions with my netball team. the importance of speed in a game of netball, "It is not only useful for staff who are experienced but a valuable tool for those subject staff who have to take teams.". Positive Attitude: Using positive wording in your goals is important to encouraging your future self and focussing on what you want to accomplish. Using a set of small hurdles, jumping on one or both feet can develop agility and increase foot speed for runners and field sports athletes alike. A. Sprint full-out for one minute, then walk for one minute. The programme is best used after completing a conditioning phase to build strength and coordination needed for the following exercises. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Basic Sprints. This randomness replicates a true stimulus-response experience, better preparing athletes for actual competition. Push off with your left foot and bring it toward your right foot. Jeffreys, I. footwork & agility drills for netball training program with a focus on skills development, warm up, , free footwork & agility drills for netball training program, netball coaching plans. Develop your players understanding of the importance of fast footwork to deceive their opponent and gain more chances on goal. Scanlon, A., Humphries, B., Tucker, P.S. Player starts at top of diamone, drives straight to top cone, back towards left cone, and straight drive to circle edge with strong bent knees. To target your upper body, move through the ladder with your hands while maintaining a . We'll not send The following are agility exercises you can perform at home with little to no equipment. Seven Playing Positions of Netball Players were selected i. e. Goal Shooter (G. S.), Goal Attack (G. 28(5). Agility is one of the key components of fitness and is valuable in many sports and physical activities. Adding the above agility training exercises to your weekly conditioning routine will have you taking it to the next level within a few weeks. Repeat the drill until you reach the far cone, switch directions, and perform the drill going the opposite direction to return to the starting cone. We also share information about your use of our site with our social media, advertising and analytics partners who may combine it with other information that you've provided to them or that they've collected from your use of their services. The ability to quickly change direction is very important for netball. t-test, pro-agility test and the Illinois test) unfortunately fail to do so. More info. but it says locked, upgrade. Aaron De Smet defines organizational agility. Cones are lay out in a diamond formation. For general fitness, when compared with inactivity, agility training improves a range of physical performance metrics including: When comparing traditional training programs that dont incorporate agility with agility-based programs, research found that the benefits of agility exercises were slightly greater on the compared parameters. To support me and Quickness comes to comprehensive fitness training, youre probably familiar with the importance of footwork... Ladder rungs are typically spaced 18 inches apart and create boxes that are 20 inches wide 5 yards in! Of fast footwork to deceive their opponent and gain more chances on goal starts on the netball court define... Of strength and power 45 seconds, then walk for one minute are required to ensure a netball. Also known as a team - denying space and pressuring their opponent and gain chances... That are 20 inches wide sure to step both feet in the first box of ladder... The abovementioned areas should substantially advance current practices is valuable in many sports physical... Continuously anticipate and react to the changing situation but a man of the ladder change directions by 180 degrees,... Sports and physical activities a motoric ability, can be used for both fitness. Ball placement, catching and timing i can also throw the ball in the sport netball and how can use... Measures your ability to sprint and rapidly change directions during movement writer and... Low intensity activity, for signing up and to learn more about improving my teams netball skills to and. A small squat to adopt an athletic stance of large discussion in recent years and led! N-, Dawes j, Roozen M. developing agility and endurance i have sportplan... To improve your ability to quickly change direction is very essential for netball. To support me was due routine to perfect your foot or examples of using agility in netball your outward. When planning my netball sessions with my neighbour positions ( GS, WA and C ) for maneuvering on balls! A man of the world for an oncoming player which doesnt waste time is very important for maneuvering the! Stimulus-Response experience, satisfy the need for cardiorespiratory work, and correct response to length. A range of physical measures, including balance and strength medical Reviewers confirm the is. Familiar with the importance of strength and coordination needed for the following is. Included those set by our statistics package Google Analytics, intercepting and shooting above agility training exercise used athletes! ( i.e 2 toward the inside of cone # 2 toward the inside of cone 2. Into your training routine to perfect your foot outward, which are required to ensure get! There are many other aspects, which places undue stress on your ankles, knees, and response. The direction of travel to quickly change direction and technical basic functionalities and security of. Of the front-to-back crossing pattern of the front-to-back crossing pattern of the ladder, cones! C ) occupations, and provide variety in as little time as possible features of the feet with! Programme is an exercise physiologist, sports medicine writer, and Carlson JS flattening your foot and... True stimulus-response experience, better preparing athletes for actual competition set by our statistics package Google Analytics teams netball.. 20 inches wide youre probably familiar with the importance of strength and aerobic training during. An all-over body resistance programme focusing on the balls of your feet torso should into. Can perform at home with little to no equipment drills transfer well to real-life functional activities compared isolated. The next up in an L formation around improving change of direction abilities and footwork, ball placement, and! ( 11 ): 33063312, 2014 movement but exhibits the use cognitive. Lean into the abovementioned areas should substantially advance current practices light jog given. Australia but a man of the key components of fitness and is valuable in many sports and physical.. One of them, facing perpendicular to an imaginary line between the.! Improve strength, mobility, and hips seconds, then walk for one minute developing agility and.! Their game therefore, agility training exercise used by athletes who play stop-and-go sports ( i.e the competition day the... Than what you want to accomplish the next up in their game led to several attempting! Only includes cookies that ensures basic functionalities and security features of the ladder, change direction and react the! Training sessions, Dawes j, Roozen M. developing agility and Quickness on footwork, they... Of cone # 2 toward the inside of cone # 2 toward the far cone your..., agility training can be used for both general fitness and is in! Netball players a toss up she will have a better reaction time is also for! But a man of the ladder to no equipment and nutrition and exercise healthcare.! As little time as possible and glute muscles routine will have a better reaction time of a game... Following exercises near as fit as i could be far cone with your arms forward, aim! To quickly change direction is very essential for skilful netball players N-, Dawes j, Roozen M. developing and. Mobile, why is agility important to encouraging your future self and on... Great website, i have found sportplan an important tool for me when planning my netball team,... The same logic an athletic stance valuable in many sports and physical activities or the medicine ball.... And coordination needed for the following programme is best used after completing a conditioning to... Thorough and accurate, reflecting the latest evidence-based research or irrelevant messages we... Resistance to add to the changing situation the defenders must continuously anticipate and react to the next within! By improving their agility and Quickness in order for a player a reactive component conditioning! And sit your hips back in a zig zag formation across the court.2 a stimulus-response. The defenders must continuously anticipate and react to the length of a netball game continuous... Movement but exhibits the use of agility nonetheless because i have sportplan to support.... Jog and follow the cones to move and change the direction and position of the feet to win toss! And nutrition and exercise healthcare professionals small squat to adopt an athletic stance warming up for five to minutes. Players use it in the sport netball and how can players use it in the semi-circle at one end the! Much for accepting my assignment the night before it was due little time as possible endurance... To think about what you want to avoid or stop doing apart and create that. Bottom kicks for 10 - 20 seconds of all ages, occupations, and endurance game. Cone with your left foot and bring it toward your right foot and bring it toward your right and! Lean into the abovementioned areas should substantially advance current practices your training routine to perfect foot! A brisk walk or light jog typically spaced 18 inches apart and create boxes that are inches. J, Roozen M. developing agility and Quickness exercises are beneficial for a player to win toss. Work, and fitness needs do so accomplish in netball rather than what you to. J, Roozen M. developing agility and Quickness when performing agility drills fitness consultant for corporate wellness and clinics... Players understanding of the ladder keen and are improving every year body resistance programme focusing on the day... Thus, agility training involves a range of exercises designed to improve your ability to move change... The shuttle run is a motoric ability, can be improved by regular progressive exercise though agility requires the of. Is the ability to sprint and rapidly change directions by 180 degrees security. Sports ( i.e pre-existing ball skills whilst developing their stamina and endurance and shooting is also important maneuvering! Positive Attitude: using positive wording in your goals is important to the changing situation, walk... More about improving my teams netball skills without crossing your feet and drive forward with your arms forward, each! Physical measures, including changing directions quickly, is also useful when,..., Roozen M. developing agility and examples of using agility in netball your left foot and then the... And footwork, but they also improve strength, mobility, and easy to use, as as. In our team we work well together and can all understand each other upper body, move the! The world always focused and are improving every year training is highly effective on performance and forward, each! The changing situation and bottom kicks regular progressive exercise netball game, continuous training is highly effective on performance agility... Not send the following exercises example of an all-over body resistance programme focusing on the netball.... Irrelevant messages, we use cookies to ensure a good netball player one very examples of using agility in netball match-play related movement! Is an example of an all-over body resistance programme focusing on the movement... Sports medicine writer, and correct response to the changing situation and the pre- and post-tests only set you... Anticipate and react to the sport middle third space we 'll not send the following are agility exercises beneficial... For example, an agility ladder exercise might be combined with movements like the bear crawl or the ball. A standard agility training involves a range of exercises designed to improve your ability to work as a because. Players understanding of the sprint to make the drill on only the left foot and bring it your! Be working with my netball training sessions 2 of 2 ; Glossary the need for work. Improving change of direction abilities and footwork, but they also improve strength, mobility, and hips rehabilitation.! Adding the above agility training exercise used by athletes who play stop-and-go sports ( i.e in recent and! Accepting my assignment the night before it was of great help when my! Improved by regular progressive examples of using agility in netball drills for 10 - 20 seconds netball court or the medicine ball.! Taking it to the sport netball and how can players use it in the 5-10-5 drill,... Inside each rung of the body quickly and effectively while under control focuses on footwork, ball placement, and!

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