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Agility is the ability to change your body’s position quickly.
Agility exercises help improve the speed and accuracy of your movements.
you’re free to do them with minimal equipment, just about anywhere.
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you’re free to also adapt them to your current fitness level.
Side Shuffle
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The side shuffle improves your movements from side to side.
Beginners can start by sidestepping at a walking pace.
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Place two cones your desired distance apart.
When you’ve mastered the movement, pick up the pace.
Knee Tuck Jumps
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Knee tuck jumps increase your legs' strength and explosive power.
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Box Jump
Box jumps improve your explosive power and strengthen muscles in your legs and core.
If box jumps are too difficult, start by stepping up onto the box.
To make this exercise easier, step sideways over the line in each direction.
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Skater Jumps
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Skater jumps are also known as “lateral bounds.”
This exercise increases power and improves overall stability and balance.
High Knee Drill
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High knee drills improve agility while the body is moving forward.
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Advance this exercise by jogging forward while performing high knees.
Standing Up to Figure 8
Figure 8 drills improve balance with direction changing during forward movements.
This exercise is also helpful for older people who want to work on their balance.
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Walk the figure eight pattern and sit down to rest after each repetition.
T-Drill
The T-drill improves your ability to sprint, shuffle side to side, and run backward.
For this setup, you’ll need four cones.
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Set your cones up in a “T” formation.
Place your first cone, then place the second cone 15 feet straight ahead.
Place the other two cones 15 feet to each side of the second cone.
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it’s possible for you to do bear crawls in a backward or sideways direction.
You lay it flat on the ground.
you could use it for many different agility exercises.
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Summary
Agility exercises are beneficial for people of all ages.
They improve balance, coordination, speed, and strength.
Texas Metroplex Institute for Sports Medicine & Orthopedic Surgery.Agility drills.
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United States Tennis Association.Carioca drill dynamic warm up.
National Academy of Sports Medicine.Tuck jump.
American Council on Exercise.Box jumps.
National Strength and Conditioning Association.7 line drills to improve agility.
American Council on Exercise.Plyo progressions for personal training.
National Strength and Conditioning Association.High knee drills.
Washington State University.Bear crawl.
