The Training Method That Improves Game Speed
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Most athletes want to get faster.
They think about sprint speed, top speed and how quickly they can cover ground in a straight line. That kind of speed matters, but in most sports, the biggest moments rarely happen during a clean sprint.
They happen when an athlete has to stop, turn, react and accelerate again.
This is where change of direction training becomes important. It helps athletes move better during the chaotic parts of sport. In football, soccer, rugby, basketball, netball, tennis and hockey, athletes constantly need to brake, cut, pivot and reaccelerate. The athlete who can do this well often looks faster in the game, even if they are not the fastest in a straight line test.
What Is Change of Direction Training?
Change of direction training, often called COD training, focuses on planned movements where an athlete changes direction quickly and efficiently.
This may include cutting, turning, shuffling, braking, pivoting and accelerating out of a movement. Unlike reactive agility, where the athlete responds to an opponent or unpredictable cue, COD training usually starts with a known movement pattern.
For example, an athlete may sprint five metres, plant their foot, turn at 90 degrees and accelerate again. The movement is planned, but the skill is still highly relevant to sport.
The goal is not just to move faster. The goal is to move faster with control.
Why Straight Line Speed Is Not Enough
Straight line sprinting is useful, but many athletes rarely get to use full top speed in a game.
A footballer may sprint for only a few steps before needing to dodge, chase or change angle. A basketballer may need to slide defensively, close down space, then explode back the other way. A tennis player has to brake and recover after almost every shot.
This is why some players look quicker in competition than they do in sprint testing. They may not have the best top speed, but they control their speed better.
They stop quicker. They turn cleaner. They waste fewer steps. They accelerate out of tight positions faster.
That is game speed.
The Key Parts of Change of Direction
Good change of direction relies on several physical qualities working together.
The first is deceleration. Before you can turn quickly, you need to slow down well. Poor braking usually leads to wide turns, poor balance and wasted movement.
The second is body position. Athletes need to lower their centre of mass, load the hips and avoid being too upright when they plant. A high or unstable position makes it harder to redirect force.
The third is strength. The legs need to absorb force when braking, then produce force again when pushing into a new direction.
The fourth is technique. Foot placement, trunk control and shin angle all influence how efficiently an athlete can stop, cut and accelerate again.
When these qualities improve, the athlete does not just move quicker. They move cleaner.
What the Research Shows
Research supports the idea that change of direction performance can improve with training.
A systematic review by Falch, Rædergård and van den Tillaar found that several training methods can improve change of direction ability. These included plyometric training, strength training, sprint training, specific COD training and combined approaches. This suggests that athletes can build better change of direction ability through different methods, especially when training matches the movement demands of their sport.
Another study by Dos’Santos and colleagues looked at a six week COD speed and technique programme. Athletes completed two sessions per week and improved their 180 degree turning performance. This matters because many sports require athletes to brake hard, turn sharply and accelerate back into play.
The practical message is simple. Change of direction is not just something athletes naturally have or do not have. It is a trainable skill.
How Athletes Can Train It
A good starting point is deceleration training.
Sprint five to ten metres, then stop under control. The aim is to brake without collapsing, twisting poorly or taking too many extra steps. This builds the foundation for sharper changes of direction.
The next step is planned cutting. Athletes can practise 45 degree, 90 degree and 180 degree turns. Each angle teaches a different movement skill.
After that, focus on reacceleration. The first three steps after a turn matter. If an athlete is slow out of the cut, they lose the advantage they created.
Finally, the drill should match the sport. A tennis player may need short lateral changes. A footballer may need sharp cuts while chasing or evading. A basketballer may need closeouts, pivots and lateral defensive movement.
The drill should always have a purpose.
Common Mistakes
One common mistake is doing COD drills too fast too soon.
If the athlete cannot brake well, adding speed often makes the movement sloppy. They may turn wide, lose balance or rely on poor knee positions.
Another mistake is relying too heavily on ladder drills. Ladders can help with rhythm and foot coordination, but they do not load the body like real braking, cutting and reaccelerating.
A third mistake is ignoring strength. Stronger athletes often have a better base for absorbing and producing force. Strength training alone is not the full answer, but it can support better movement when combined with specific COD practice.
Why It Matters
Change of direction training helps athletes become more effective in real game situations.
It can help attackers create separation. It can help defenders recover position. It can help players move with more confidence when space closes quickly.
Straight line speed still matters, but speed is only useful if you can control it.
COD training teaches athletes how to stop, turn and go again with more control and power. For athletes who want better game speed, it should not be an afterthought.
It should be part of the plan.
