Fitness and Agility -
You can include these if you have the available equipment. The side shuffle is a basic agility exercise involving a lateral movement, deceleration, and acceleration in the opposite direction.
The carioca drill is a common track and field warmup that involves cross-stepping with a lateral shuffle. The stand up to figure 8 is an excellent agility drill for older adults to maintain functional abilities. The drill is a classic agility drill and field test.
This test measures your ability to sprint and rapidly change directions by degrees. Practicing the drill will improve your overall change of direction and acceleration ability. The T-drill is another classic field drill that incorporates forward, lateral, and backward movements with a change of direction.
You will need four cones or objects to set up the drill. If you have access to an agility ladder also known as a speed ladder , you can perform a multitude of agility exercises to improve the precision of your footwork, as well as your ability to change direction.
The following are just a few of the top agility ladder exercises you can perform in your workout routine. The two-in-one linear run is a great ladder drill for improving foot speed and precision when moving forward. Agility ladders are affordable, portable, and easy to use, as long as you have the space.
Agility exercises include forward, lateral, and backward movements combined with various directional changes. Cones, hurdles, and agility ladders are useful for agility drills, but you can use other objects as well. Depending on your goals and current fitness level, you can structure your agility program in conjunction with your current strength and aerobic training, or as a separate workout.
Begin with the side shuffle, carioca, and drills, slowly increasing the intensity. If performing them as part of your strength or aerobic plan, perform just 2—3 sets of 2 exercises and progress from there as your ability allows. If you want to just do pure agility exercises for your fitness, begin with a 5-minute aerobic warmup followed by 3 working sets of 5 agility exercises.
Begin with the side shuffle and work up to the more difficult exercises, such as the T-drill, hurdle side shuffle, or two-in lateral forward shuffle. Older adults should perform slow controlled side shuffles and then use the stand up to figure 8 exercise for their main agility exercise.
Progress to harder exercises or increase your speed as appropriate. Tracking the time it takes to complete each drill alongside your overall movement quality is the best way to measure improvement on a given exercise. Be sure to stay consistent with your measurements using either yards or meters to ensure that you can measure time improvements.
Both children and adults can benefit from agility training. Always begin with the easiest agility drills for kids and progress from there. Proper form is of primary importance for safety when performing agility drills. Ensure that kids can competently perform the drills before progressing to harder drills or increasing speed.
Agility training effectively works many muscles, starting from the feet through to the hips and core when properly performed. Additionally, the movements in agility drills transfer well to real-life functional activities compared with isolated exercises. Agility training works a wide range of muscles from your feet all the way to your hips and core using functional movements.
Agility training is a practical and effective method to add intensity, variety, and functional training to a well-rounded fitness program. Agility exercises revolve around improving change of direction abilities and footwork, but they also improve strength, mobility, and endurance.
Muscles worked include most of the muscles on your legs and hips, including your calves, quads, glutes, and hamstrings. Depending on your level and equipment available, you can add one or several agility drills to your fitness routine, or perform an entire workout comprising agility exercises.
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She also created her own online training program, the TL Method. Learn about our Review Board. Plyometric Agility Hurdles. Plyometric Rebounding Exercises for Speed and Power. Speed Ladder Agility Drills.
Plyometric Box Drills. Lateral Plyometric Jumps Lateral plyometric jumps help build dynamic power, coordination, and balance by using just an athlete's body weight. How to Do A Lateral Plyometric Jump Lay a string or length of masking tape on a carpeted floor, lawn, or gym floor.
Avoid doing this drill on a concrete floor. Standing on one side of the line with your feet no more than a hip-width apart, bend your knees to a deep squat position. Pushing through your heels, propel yourself upward and sideways to the other side of the line. Land softly and absorb the shock by squatting to parallel.
Repeat jumping back and forth over the line, keeping your shoulders and hips square and facing forward. Continue for 30 to 60 seconds for one set. At the end of the ladder, run backward to the starting point and repeat. Do 30 seconds on one side, then switch.
Stand facing the right ladder rail. Jump into a lunge on your right leg, with right foot in the first square and left foot outside the ladder. Jump, switching legs in midair, so left foot is in the square.
Jump and switch legs again, this time jumping forward to the next square. Stand inside the first ladder square, facing the left ladder rail, with knees slightly bent. Jump right foot forward two squares, tap left toe to right ankle, then jump left leg back one square.
At the end of the ladder, run back to the starting point and repeat. Do 30 seconds on one side, then switch directions to jump with left foot. Stand on the left side of the ladder, facing away from the ladder. Jump right foot to the right, landing in a deep lunge and crossing left foot behind right to tap left toe into a ladder square.
Jump left foot to the left and repeat. Continue alternating. Start in a push-up position with hands inside a ladder square. Jump feet wide, outside the ladder, then back together.
Walk hands forward into the next square and repeat. Start in a push-up position on your knees, with hands on either side of the ladder. Lower your chest to the ground, then push back up and walk hands into the ladder square. Walk hands back out and repeat.
Stand to the right of the ladder, with knees slightly bent and torso hinged forward. Tap left foot into ladder square, then bring it to meet right foot, taking a quick step forward with right foot.
Do 30 seconds on one side, then switch directions to tap right foot into the ladder squares. Grab an agility ladder or try out the moves without it!
and start building up those reflexes and flexibility. TRX short for "total-body resistance exercise" straps were invented by a former U. Navy Seal to turn anywhere into a training space. The straps…. Flutter kicks can be a low impact and effective way to strengthen your core and work your lower abs, glutes, hip flexors, and quads.
You can still do a variety of CrossFit workouts at home that require no gym access. Here are 15 different CrossFit workouts you can try at home. We put together this list of exercises you can do with dumbbells, a resistance band, or good old-fashioned body weight.
Mix and match your favorites…. Is pilates better for your body than gym workouts?
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