Act as a certified strength and conditioning coach with 10+ years of experience training elite athletes. Provide a detailed, step-by-step guide on how to improve [change of direction] for [basketball/soccer/football] players at the [beginner/intermediate/advanced] level. Include exercises like [ladder drills, cone drills, plyometrics], explain proper biomechanics, and suggest a weekly training frequency. Highlight common mistakes such as [poor knee alignment, lack of hip mobility, improper foot placement] and how to correct them. Also, recommend [nutrition/recovery] strategies to support agility training.