Speed and agility drills -
Repeat VertiMax jump box drills for 10 - 20 seconds. L Drills, aka Cone Drills, are a popular agility training exercise used by coaches and professional trainers to develop rapid change-of-direction ability and speed.
Athletes use plyometric jumping exercises to build explosive power and speed. Additionally, these challenging agility training drills improve coordination, dexterity, and effectively improves sports performance.
Using a set of small hurdles, jumping on one or both feet can develop agility and increase foot speed for runners and field sports athletes alike. The shuttle run is a standard agility training exercise used by athletes who play stop-and-go sports i.
soccer, basketball, and hockey. Shuttle run drills are an easy way to inject some high-intensity training into a basic conditioning program while you build speed, agility, and endurance.
Set a training area with two markers, such as cones, about 25 yards apart. With explosive speed, sprint from one marker to the other marker and back. Repeat 6 - 8 times. Consider switching it up by including forward-touch-return runs, forward-backward runs, and side-to-side runs.
Ultimately, agility training sets apart average athletes from exceptional athletes. Adding the above agility training exercises to your weekly conditioning routine will have you taking it to the next level within a few weeks.
VertiMax Privacy Policy. Lateral Plyometric Jumps Lateral plyometric jumps help build explosive power, balance, and coordination by using our natural body weight. Another great option is the following, lateral single leg hop. More Posts Elevate Your Game with Elite Basketball Ball Handling Exercises.
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All Rights Reserved. More specifically, tackling agility workouts can help reduce your risk of injury — both in the gym and in everyday life — and improve your balance, coordination, and more.
So, how do you get started? Keep reading for guidance on how to begin mixing agility workouts and exercises into your routine. Once you're ready to give the training style the old college try, follow along with Fernandez's agility workout for beginners that will test your power and speed.
In case you need a reminder: Agility is the ability to control your body's position while quickly changing direction in response to a stimulus, and in order to do so effectively and safely, you'll need to utilize your balance, coordination, power, and speed, according to the Journal of Rehabilitation Research and Development JRRD.
To safely and effectively perform workouts that help you improve your own agility, you'll need to keep a few tips in mind. Before you step foot into an agility ladder, you first need to have your balance on lock, says Fernandez.
Practice shifting your weight from one leg to the other, then walking forward and side to side while doing so, she suggests. When you feel comfortable balancing on one leg without toppling over, you can move on to an actual agility workout, she says.
Though you might want to tackle the fast footwork right from the get-go, it's essential to start off slow if you're new to the training style, says Fernandez.
But there's a lot of coordination involved, so if you go too fast, you could hurt yourself. To reduce the odds of tripping over your own feet, Fernandez suggests saying exactly what you're doing aloud think: shouting, "right, left," "right" as you move your feet.
And establishing this mind-body connection can help you stay upright and injury-free. Generally speaking, you'll want to incorporate some agility training into your schedule twice a week if you're exercising five days a week to score its benefits, says Fernandez.
But it doesn't have to be your entire workout: "It's a great way to warm yourself up before whatever workout you're doing, whether it's a HIIT class…or long-distance running ," she says. Just spending 15 to 20 minutes on an agility workout can help improve your coordination, speed, and balance, says Fernandez.
Ready to give agility training a shot? Try this five-exercise, beginner-friendly agility workout created and demonstrated by Fernandez. These cardio-heavy moves will help improve your speed, power, balance, and coordination, she says.
How it works: Do all four exercises in Circuit 1 for the suggested time, then take a second rest. Repeat the circuit twice more, taking second rest after each round.
Then, do the suggested reps for both exercises in Circuit 2, take a second rest, then repeat the circuit once more. What you'll need: an agility ladder and a set of penalty boxes if you don't have access, try using cones, hurdles, rope, or other household objects.
Stand facing forward at one end of the agility ladder with feet hip-width apart and arms at sides. Quickly drive left knee up to waist, simultaneously bringing right arm up to chest, and move forward, making sure to keep hips square. Continue, alternating legs and running forward through the ladder.
Continue for 45 seconds. Stand facing forward on the left side of the agility ladder with feet hip-width apart and arms resting at sides. Quickly tap left foot inside the ladder, then press off the floor to bring it back to the outside of the ladder, all while moving forward and swinging arms.
Make sure not to touch your foot on the ladder itself. Continue tapping left foot inside the ladder and moving forward through the ladder. Switch sides; repeat.
Stand facing forward at the base of the agility ladder with feet hip-width apart and arms at sides. Keeping hips low and arms moving sharply, quickly step right foot into the ladder, immediately followed by left foot.
Step right foot out to the right side of the ladder, then immediately step left foot out to the left side of the ladder. Continue bringing feet into and out to the sides of the ladder one at a time while moving forward.
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