Mastering the 8 Way Run Drill for Speed and Agility

Understanding the 8 Way Run Agility Drill

The 8 way run is an agility drill often used in sports training to improve multi-directional speed, footwork, body control, and overall athleticism. As a high-intensity plyometric workout, it provides both aerobic and resistance training benefits. This drill can serve athletes across various sports in becoming quicker, stronger, and more adept at changing direction.

The Origins of the 8 Way Run

The exact origins of the 8 way run remain unclear, but this drill started emerging in coaching circles over the last few decades. It likely evolved from other classic agility ladder and cone drills used by coaches to sharpen an athlete's lateral movements.

The simplicity of setting up the 8 way run pattern with just a single cone, combined with its effectiveness for enhancing key athletic skills, has popularized this drill across many sports.

How to Set Up the 8 Way Run Drill

One reason coaches love using the 8 way run is the ease of setting it up. All you need is a single cone or marker placed on the ground, and about 10-15 yards of open space around it.

The athlete starts right next to the cone in an athletic stance. When ready, they sprint to touch the ground about 7-10 yards straight ahead for the first point of the 8 pattern.

Next, they side shuffle or backpedal left, right, or diagonally to create the top loop of the 8 shape. Changing direction, they complete the bottom loop by shuffling in the opposite direction. They finish right back at the central cone.

Executing Proper Form and Body Mechanics

Mastering proper form with the 8 way run prevents injury while also optimizing training adaptations for increased quickness and agility. Key technique tips include:

• Keeping a low athletic stance for maximum explosiveness
• Engaging the core throughout for stability
• Pushing forcefully off the outside foot when changing direction
• Avoiding false steps which waste motion and time
• Using arm pumps to generate force and momentum

The Physical and Mental Benefits of the 8 Way Run

When performed correctly and consistently as part of a training program, the 8 way run drill packs an array of performance and health benefits.

Increased Straight Line Speed

The initial forward sprint engages fast-twitch muscle fibers essential for quick accelerations. Over time, you build these fibers and teach the neuromuscular system to apply more force against the ground, enhancing straight line speed.

Better Lateral Agility and Balance

The side to side, diagonal, and backwards shuffle steps in the 8 way run pattern challenges lateral coordination and balance. Your ankle strength, hip mobility, and core stability increase along with agility.

Reaction Time Gains

Because this drill requires quickly transitioning between linear, lateral, and backwards runs, your reaction time and central nervous system processing improves with consistent practice.

Enhanced Work Capacity

Completing multiple reps with little rest teaches you to move well while fatigued. Your conditioning, muscular endurance, and motor control all adapt to boost work capacity.

Injury Prevention

Better balance, coordination, mobility, and tissue resilience from 8 way run training helps prevent common athletic injuries like sprains, muscle strains, and joint issues.

Programming Recommendations for the 8 Way Run Drill

To maximize power, speed, agility, and injury prevention qualities from this exercise, utilize these athletic programming guidelines.

Training Frequency and Volume

Perform the 8 way run 1-3 times per week as part of speed and agility sessions. Build up to 3-10 quality reps lasting 8-15 seconds each with at least 1:5 work to rest ratios for best results.

Intensity and Recovery Factors

The 8 way run constitutes intense exercise demanding ample recovery between sets. Minimize fatigue by scheduling this drill before weight room training and allowing 48 hours before repeating.

Use As Part of A Periodized Program

Vary volume, intensity, and emphasis of the 8 way run over different training phases. Stress technique during offseason, then intensity during preseason through shifting rest periods. Taper prior to competition.

Athletic Population Applications

This drill effectively enhances multidirectional quickness in nearly any sport such as football, basketball, tennis, volleyball, baseball, soccer, lacrosse, and hockey.

Modifying the 8 Way Run for Beginners

Athletes new to intense plyometric training wisely start with modified versions of the 8 way run before progressing to higher intensities that pose injury risks.

Reduced Repetition Volume

Have beginners perform just 2-4 reps lasting 5 seconds for 1-2 sets. This prevents overtaxing the nervous system and tissues while learning proper movement patterns.

Extended Rest Periods

Allow for 1:5 work to rest ratios or greater for novice trainees. Let the body fully recover between efforts before attempting higher intensities or volumes to minimize injury risks.

Limited Additional Resistance

Avoid any extra load like weights or bands for beginners. Master bodyweight form and intensity before adding external resistance which compounds forces through the body.

Focus On Mechanics Over Speed

Prevent technique breakdown by emphasizing proper footwork, body positioning, and deceleration mechanics before chasing maximum velocity.

Optimizing the 8 Way Run for Speed Development

After establishing sufficient strength, mobility, stability, and technique, more advanced athletes can implement these specialized methods for improving high velocity change of direction abilities.

Reduce Touchpoint Surface Area

Elevate only the toes or a few fingers at each turn rather than the entire hand. This enhances ground force application critical for explosive speed.

Use Verbal Cues and Coaching

Shout commands or set up sights/sounds during sprints to rehearse reacting to changing game situations more efficiently.

Add Agility Ladders or Mini Hurdles

Increase the complexity by incorporating lateral agility drills or 6-12 inch barriers to sharpen foot clearance and triple extension power.

Utilize Resisted Sleds or Tows

Attach to a weighted sled or partner via cord to provide extra resistance for more advanced athletes in order to maximize posterior chain strength.

Preventing Injury During 8 Way Run Training

Because this drill emphasizes sudden acceleration, deceleration, reactive ability, and total body coordination, certain precautions help keep athletes healthy and performing their best.

Master Proper Movement Mechanics

Continually screen exercise technique and footwork precision to minimize undue stress on muscles, tendons, and ligaments.

Build Gradually

Slowly add volume, speed, exercises, resistance, and direction changes over time to harden tissues to loading demands.

Schedule Recovery Days

Avoid excessive fatigue by spacing 8 way run sessions 48 hours apart and periodically deloading for tissue adaptation.

Correct Muscle Imbalances

Ensure sufficient ankle mobility, hip stability, core function, and quad/hamstring flexibility for safely controlling intense multi-planar movements.

The 8 way run serves as a pillar exercise for boosting athletic qualities like power, agility, reaction time, and high velocity direction changes. By progressively incorporating this movement into training programs, coaches and athletes can achieve new levels of multidirectional dominance.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.