Agility training workouts help with improving speed, explosive power, coordination as well as certain sports skills. From high school to professional sports players, all types of athletes are able to benefit from agility training exercises. Integrate these exercises a few times a week into your training routine to perfect your foot speed and refine your sports technique.
Athletes frequently make use of plyometric jumping exercises in order to build power as well as improve coordination. Hurdles are not just vital to training for field sports but they are able to improve the strength and jumping ability of basketball players, skiers, figure skaters, and sports divers.
What Is Agility?
Agility is the capability to quickly move on your feet and including this type of training into your workout routine can assist with improving your speed, strengthen your lower body as well as reduce your risk of injury.
In addition, like high-intensity interval training (HIIT), it seriously ups your calorie burn, thanks to all the extra muscles it calls into play.
As we become older, or just become complacent in our day-to-day routines, both our mental as well as physical agility suffers.
Workouts To Help With Developing Agility
Lateral Plyometric Jumps
Lateral plyometric jumps assist with building explosive power, balance as well as coordination by utilising our natural body weight. This advanced agility training exercise is vital for any athletic position which requires lateral coordination and power. For the best results, be sure to perform this drill after a thorough warm up. Another wonderful option is the lateral single leg hop.
Lateral Jump With Agility Ladder
Stand to the left of the initial square of the ladder, with your feet shoulder-width apart. Lower almost into a squat. Then drive through your heels to pop off the ground and then jump into the ladder square diagonally to the front of your feet.
Immediately pop off the ground again in order to jump to the right side of that ladder square. Continue to move forward quickly. At the end of the ladder, run backwards to the beginning point. Repeat.
Hurdle Drills
Utilising either 6- or 12-inch hurdles (these can be cones, yoga blocks or whatever else you have on hand), set up five to 10 hurdles up in a row. Make sure that these are parallel to each other. Moving laterally, begin by going over the primary hurdle with a high step. Pause in a stork stance prior to moving back to your starting position.
Then move over the primary two hurdles, pause and then go back to the beginning. Continue this workout until all five to 10 hurdles have been travelled (1, 1 2, 1 2 3, 1 2 3 4, etc.). Count your hurdles out loud (both ascending as well as descending numbers). Remember to pause on one leg prior to moving back to the beginning. In addition, don’t forget to switch directions. When you become more advanced, speed up your hurdle steps and take out the pause.
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