Facebook Twitter LinkedIn Reddit Pinterest Email. About the Author: Travis Hansen. Related Posts. June 8th, June 1st, April 28th, What is agility?

The benefits of being agile Agility is an essential physical skill to have, whether you are an athlete or someone looking to stay in shape. How to improve your agility Start by improving your balance.

This can be done through various drills and exercises that involve holding static positions while using different parts of your body.

Increase your speed and reaction time. This can be accomplished by doing interval sprints or agility ladder drills. Strengthen your core and lower body muscles, as they are essential for better agility.

Squats, lunges and planks are great exercises to strengthen these areas. Do agility drills that involve changing directions quickly and staying on your toes. Practice quick cuts, side shuffles and karaoke steps to hone your agility skills.

Lastly, challenge yourself with plyometric exercises, such as jumping jacks, burpees and box jumps. Plyometric movements help to increase power, explosiveness and reaction time, which will enhance your agility. Training for agility Training for agility includes drills and exercises that focus on speed, quickness, coordination, and balance.

The importance of rest and recovery Rest and recovery are essential for improving agility. Back to blog. RECENT BLOG POSTS. Building a Foundation: Core Fitness Instructor Certification. My daughter enjoys going and learning techniques. Coach Syd is awesome! I highly recommend. Nate Nicholson 20 Sep Boost Training Systems is the global leader in youth athletic and fitness development.

If you are a young athlete or have a young athlete that wants to be the best they can be, then enroll them into Boost Training Systems. This is a place where academics and athletics come together to produce greatness in our young people.

Krystal Salmans 20 Sep BOOST is the best!! They have the best trainers with positive coaching. They really focus on technique when you get started, which helps build an excellent foundation when training for speed and agility. We simply cannot say enough about how fantastic the staff is here.

Their methods produce results pretty quickly! We've been attending training sessions here since the summer of Liz Hall 20 Sep My daughter loves this place! Glad to have a facility like this in Corona! Ashley Askins 20 Sep The staff is amazing and have a true passion for working with younger athletes.

They push my kiddos, 9 and 7, to do better, preserver, and safety is a number one priority. My kids really enjoy coming and always sleep well after practice! Coach Syd is an all star! The facility is also clean and well cared for. Anything and Everything 20 Sep Attending regular Boost training sessions has been a valuable addition to my daughters training schedule.

She is noticeably faster and more agile on the soccer field. Coach Sydney has a great rapport with the girls, and I like that my daughter has the influence of a cool, positive and strong female athlete to inspire her.

Julie and James Mankey 08 Feb The speed training program has been very beneficial for both our kids. Each kid has gotten faster and has gained confidence from this training and the coaching staff has been very supportive and patient.

Yuni Servin 08 Feb Her speed has increased tremendously in getting to the balls faster during volleyball tournaments. I highly recommend you bring your kids for speed and agility 🙌🏼. A Ortiz 11 Nov Coach Ray and his staff are amazing. Thanks to Coach Ray and his staff. Kathy nagy 29 Oct My son has been training at Boost since June of The coaches and staff are absolutely amazing and results were definitely seen on the field.

This football season as RB has been his best yet. Dana Catalano 07 May My son thrived in the 2 years he attended Boost. The curriculum was challenging forcing him to become more disciplined.

I truly believe he became the best version of himself academically and physically because he was constantly challenged and held accountable.

He is looking forward to his development with coach Ray and the coaching staff. Thank you. Sonia Cassatt 21 Sep Awesome experience! Coach Syd has upped our sprint game! Clean facility with an amazing staff. Love it for my daughter. Rosario Barroso 20 Sep Loved this place! Staff is excellent, great with the athletes.

My daughter enjoys going and learning techniques. Coach Syd is awesome! I highly recommend. Nate Nicholson 20 Sep Boost Training Systems is the global leader in youth athletic and fitness development.

If you are a young athlete or have a young athlete that wants to be the best they can be, then enroll them into Boost Training Systems. This is a place where academics and athletics come together to produce greatness in our young people.

Krystal Salmans 20 Sep BOOST is the best!! They have the best trainers with positive coaching. They really focus on technique when you get started, which helps build an excellent foundation when training for speed and agility. We simply cannot say enough about how fantastic the staff is here.

Their methods produce results pretty quickly! We've been attending training sessions here since the summer of Liz Hall 20 Sep My daughter loves this place! Glad to have a facility like this in Corona!

Ashley Askins 20 Sep The staff is amazing and have a true passion for working with younger athletes. They push my kiddos, 9 and 7, to do better, preserver, and safety is a number one priority. My kids really enjoy coming and always sleep well after practice! Coach Syd is an all star!

The facility is also clean and well cared for. Anything and Everything 20 Sep Attending regular Boost training sessions has been a valuable addition to my daughters training schedule. She is noticeably faster and more agile on the soccer field. Coach Sydney has a great rapport with the girls, and I like that my daughter has the influence of a cool, positive and strong female athlete to inspire her.

Julie and James Mankey 08 Feb The speed training program has been very beneficial for both our kids. Each kid has gotten faster and has gained confidence from this training and the coaching staff has been very supportive and patient.

Yuni Servin 08 Feb Her speed has increased tremendously in getting to the balls faster during volleyball tournaments. I highly recommend you bring your kids for speed and agility 🙌🏼. A Ortiz 11 Nov These components include, and are not limited to, warm-up and flexibility, core, balance, reactive, SAQ, strength, and cool down.

The assessment process will not only address the fitness goals but will also give grounds for a corrective exercise strategy for novice and experienced exercisers alike. This client-specific strategy will complement the warm-up and the cool down needs of all workouts, not just those sessions with SAQ.

Both the information provided and movements recommended should coincide in providing performance enhancement results as well as support injury prevention measures. A gradual and structured progression is highly recommended for a client that has not incorporated a regimen for speed, agility or quickness.

A change of workout regimen will break up the monotony of the typical cardio routine. SAQ training, when implemented after a KCA, will complement the assessment results and more importantly, prepare the client for activities that they participate in, both occasionally and on a regular basis.

Wall Drill - 3 Count: Extend arms out against a wall at shoulder height, standing far enough away and at an angle in order to bring knee up, thigh parallel to the ground, foot dorsiflexed. Alternate legs quickly for three counts and pause. Lean, Fall, Jog: Lean forward until the center of gravity is lost.

Then sprint at full speed for 20 yards, maintaining the forward lean. AKA: Falling Starts. Drill: Place two cones 10 yards apart. Starting at first cone, sprint forward to other cone.

Backpedal back to start. Side shuffle to opposite cone, side shuffle back to start with opposite leg leading. Carioca to second cone, carioca back with opposite leg leading. Sprint one final time to end cone. Figure 8: Place two cones 5 yards apart.

Start with cone on either right or left side of athlete facing other cone. Run to opposite side of other cone therefore passing cone on other side of your body. For example, if you start with the cone on your right, as you sprint to the other cone, it will now be on your left.

Round the cone as fast as you can, as close as you can until you are in line to sprint back to the starting cone. Repeat the rounding of the cone, which will take you through a figure eight running pattern around the two cones.

M Drill: Using 5 cones approximately 10 yards apart with 4 cones on the corners and 1 cone in the middle. Good options include a turkey wrap with veggies, a protein shake with fruit, or a chicken and rice bowl.

Supplements can be a useful addition to a lacrosse player's diet, but they are not a substitute for a balanced diet. Some supplements that may benefit lacrosse players include whey protein, creatine, caffeine, and beta-alanine. However, supplements are not regulated, and some can be harmful or ineffective.

Always consult with a registered dietitian or sports medicine specialist before taking any supplements. Planning your meals in advance can help you stay on track with your nutrition goals. Start by creating a meal plan for the week that includes a variety of nutrient-dense foods.

Meal prep on Sundays can save you time during the busy week. Choose foods that are easy to prepare and store, such as grilled chicken, brown rice, roasted vegetables, and hard-boiled eggs.

Keep healthy snacks on hand, such as nuts, fruits, and protein bars, to fuel you throughout the day. Many lacrosse players make common nutrition mistakes that can hinder their performance. Some of these mistakes include not consuming enough calories, skipping meals, not hydrating properly, and relying too much on processed or fast foods.

To avoid these mistakes, focus on eating a variety of whole foods, hydrating regularly, and consuming enough calories to meet your energy needs.

As a lacrosse player, you may be on the go frequently, which can make it challenging to stick to a healthy meal plan. However, this does not mean you cannot make healthy food choices. Stock up on portable snacks such as trail mix, beef jerky, whole fruit, yogurt, and energy bars.

Pack a cooler with healthy meals such as grilled chicken and veggies, salads with lean protein, and hard-boiled eggs. Mindful eating is the practice of being present and fully engaged during mealtime.

This means slowing down, savoring your food, and paying attention to your body's hunger and fullness signals. As a lacrosse player, practicing mindful eating can help you tune into your body's needs and make better food choices. It can also reduce stress and improve digestion, which can impact your performance on the field.

Developing sustainable nutrition habits is crucial for long-term success as a lacrosse player. Focus on building a healthy relationship with food by consuming a variety of nutritious foods that you enjoy. Do not restrict or eliminate entire food groups, as this can lead to nutrient deficiencies and cravings.

Choose foods that support your performance and recovery goals, but also allow for occasional indulgences. Remember, balance and moderation are key to sustainable nutrition habits. By focusing on proper nutrition, you can enhance your performance and help take your lacrosse game to the next level.

Remember to eat a balanced diet that includes all the macronutrients and micronutrients necessary for optimal performance.

Plan your meals in advance, and always be mindful of what you are putting in your body. With these tips, you will be well on your way to becoming a better, stronger, and more agile lacrosse player.

icon-X Close menu. Variety Pack. All Bars. Pro Bundle. Nutrition for Lacrosse Players: Power, Speed, and Agility on the Field When it comes to improving your performance as a lacrosse player, training and skill development are essential. Fuel Your Body: Understanding The Importance Of Proper Nutrition For Lacrosse Players As a lacrosse player, you know that the game demands endurance, speed, and agility.

Macro and Micronutrients: What To Consume For Optimal Performance To meet the specific needs of lacrosse players, your diet should consist of a balance of macronutrients carbohydrates, proteins, and fats and micronutrients vitamins and minerals. Pre-Game Fuel-Up: Best Foods To Eat Before A Lacrosse Match Eating the right foods before a game can greatly impact your performance.

Hydration for Lacrosse Players: How To Stay Hydrated During Games and Training Sessions Proper hydration is essential for peak performance and recovery.

Protein Power: The Role of Protein in Building Muscle and Increasing Endurance Protein is the building block of muscle tissue, and it plays a critical role in enhancing muscle strength and endurance.

Carbs Are Key: Why Carbohydrates Are Essential For Lacrosse Players Carbohydrates are your body's primary source of energy, and they are crucial for powering your muscles and brain during intense activity.

Interval training is a type of training that involves alternating between periods of high-intensity exercise and low-intensity exercise. It is an excellent way to improve speed and agility as it improves endurance, coordination, and reaction time.

Interval training can be done by running sprints, using cones to create an agility course or even incorporating plyometric exercises like jumping squats and lunges.

Plyometric training is a form of exercise that involves rapid and explosive movements. It is an excellent way to increase speed and agility as it improves power, strength, and explosiveness. Examples of plyometric exercises include jump squats, box jumps, and skipping.

Strength training is essential in improving soccer speed and agility. It helps to build muscle, which in turn improves overall body strength and power.

Examples of strength training exercises include squats, lunges, deadlifts, and leg press. It is important to focus on the legs, as they are the primary muscles used in soccer.

Flexibility training is an important aspect of soccer speed and agility training. It improves the range of motion in joints, which in turn improves overall performance.

Examples of flexibility training exercises include yoga, stretching, and foam rolling. Proper nutrition is crucial for improving soccer speed and agility. A well-balanced diet with sufficient protein, carbohydrates, and healthy fats can help improve muscle recovery and overall performance.

Hydration is also important to ensure that the body is properly hydrated, which in turn helps to maintain energy levels and prevent fatigue. Rest and recovery are essential for improving soccer speed and agility.

Overtraining can lead to injury and burnout, which can affect overall performance. It is important to allow the body enough time to recover between training sessions and games. Proper technique is crucial in improving soccer speed and agility.

It ensures that movements are performed correctly, which in turn reduces the risk of injury and improves overall performance.

Coaches should focus on teaching proper technique in all aspects of soccer training, including sprinting, jumping, and changing direction. Mental focus and preparation are essential in improving soccer speed and agility.

Soccer is a game that requires mental toughness and the ability to stay focused even under pressure. Coaches should incorporate mental training exercises into training sessions to help players stay focused and mentally prepared. Agility and balance drills are an excellent way to improve soccer speed and agility.

These exercises help to improve coordination, balance, and agility, which are essential in soccer. Examples of agility and balance drills include ladder drills, cone drills, and balance board exercises. Speed and agility testing can help players track their progress and identify areas that need improvement.

Coaches should incorporate speed and agility testing into training sessions to help players set goals and track their progress.

With hard work, dedication, and proper training, any player can improve their soccer speed and agility and become a better athlete. Weekdays Monday — Friday pm — pm. Weekends Saturday — Sunday Closed. Join Us. View Larger Image.

Here are some keys that can help in improving soccer speed and agility: Interval Training Interval training is a type of training that involves alternating between periods of high-intensity exercise and low-intensity exercise. Plyometric Training Plyometric training is a form of exercise that involves rapid and explosive movements.

Strength Training Strength training is essential in improving soccer speed and agility. Flexibility Training Flexibility training is an important aspect of soccer speed and agility training.

Proper Nutrition Proper nutrition is crucial for improving soccer speed and agility. Rest and Recovery Rest and recovery are essential for improving soccer speed and agility.

Proper Technique Proper technique is crucial in improving soccer speed and agility. Mental Focus and Preparation Mental focus and preparation are essential in improving soccer speed and agility.

Agility and Balance Drills Agility and balance drills are an excellent way to improve soccer speed and agility. Fats are another essential source of fuel for endurance. While many people may avoid high-fat foods, fats are necessary for maintaining a healthy, balanced diet and for achieving optimal endurance.

Foods like nuts, seeds, avocados, and olive oil are all healthy sources of essential fats that can help sustain endurance. In addition to carbohydrates and fats, protein is also an important nutrient for endurance athletes.

Protein helps repair and rebuild muscles that are damaged during exercise, which is especially important for team handball players who engage in high-intensity activities.

Good sources of protein include lean meats, fish, eggs, and plant-based options like beans and tofu. Hydration is also crucial for endurance athletes. It is recommended that athletes drink water before, during, and after exercise to maintain proper hydration levels.

Sports drinks can also be beneficial for providing electrolytes and carbohydrates during prolonged exercise. Hydration is critical to maintaining performance levels during team handball matches. Players should drink enough fluids before, during, and after the game to maintain proper hydration levels.

During the game, water or sports drinks should be consumed to replace fluids lost through sweat. Dehydration can lead to fatigue and decreased performance, so staying hydrated is essential for optimal performance. Potassium is an essential electrolyte that helps maintain proper fluid balance in the body, and a lack of potassium can lead to dehydration, muscle cramps, and other adverse symptoms.

It is also important to note that the temperature and humidity of the playing environment can affect hydration levels. In hot and humid conditions, players may need to consume more fluids to prevent dehydration.

Additionally, players should avoid consuming caffeine and alcohol before and during the game, as these substances can lead to dehydration.

Finally, it is recommended that players weigh themselves before and after the game to determine how much fluid they have lost through sweat. For every pound lost, players should aim to consume ounces of fluid to fully rehydrate their bodies.

The pre-game meal is vital for any team handball player, and eating at the right time is almost as important as what you eat. Players should aim to consume slow-digesting, complex carbohydrates like pasta or quinoa, lean proteins like chicken or fish, and nutrient-rich vegetables hours before a match.

The meal should be easy to digest and low in fat to prevent stomach upset or discomfort during the game. Eating too close to the match can lead to sluggishness due to the lack of digestion completed.

Some healthy pre-game meal ideas include grilled chicken or fish with a side of vegetables, or whole-grain pasta with tomato sauce and lean protein sources like grilled chicken or tofu.

It is also important to stay hydrated before a game. Drinking water throughout the day leading up to the match is crucial for maintaining optimal performance. Players should aim to drink at least ounces of water hours before the game and continue to sip on water leading up to the start of the match.

In addition to the pre-game meal, players should also consider consuming a small snack 30 minutes to an hour before the game. This snack should be easy to digest and provide a quick source of energy. Some good options include a banana, a granola bar, or a small serving of fruit.

The recovery process after a game or practice can be just as important as the game itself. Consuming nutrients that aid in muscle repair and growth after a match can help reduce muscle soreness and speed up recovery time. Consuming protein after a game is essential for optimal recovery. This helps rebuild and repair muscle tissue that may have been damaged during the game.

They can also provide fuel for the next practice or game. Additionally, consuming foods with high magnesium content post-game is also beneficial.

Magnesium is known for its healing effects, including muscle and tissue repair. FITLIGHT® products are the most appropriate in improving different features of human efficiency.

The system is a perfect tool to improve agility, increase mental focus, better reflexes and fine tune their motor skills. This versatile and adaptable system allows for training nearly anywhere, including extreme conditions, with a meter range and lights that are visible in nearly any lighting condition.

FITLIGHT® is the original light training system. Created in , we are trusted and loved by elite professionals and professional sports teams around the world. With an included 3-year warranty , free software updates and customer support available online or on the phone, you can be sure to get the most out of your new system.

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Close cart. USE CODE: COURSE Access Denied. Enable Customer Accounts. Here are some of the advantages that you will gain if you consider having agility training in your life: 1. Injury Prevention The moment your body lessens its balance, it is more likely for you to get into accidents as your lower back muscles might lift you in a wrong position or your ligaments might tear if you misstep.

Improve Your Movement Skill and Body Awareness Enhancement of general dynamic balance is one of the benefits that we highlight if you undergo agility training. Improve Your Coordination and Balance In a dynamic movement, agility training helps your body practice proper balance while moving.