Agility Training Exercises

Agility is defined as the ability to change directions or respond to various external stimuli without losing balance, postural alignment, speed or coordination. While agility has traditionally been associated with sports, as the concept of functional training gains popularity in the fitness world, more people are realizing the importance of agility in daily life. The ability to stay balanced while walking on icy surfaces, to respond quickly to emergency situations and to enjoy a variety of physical activities all require a certain amount of agility.

What Is Agility Exercise?

Although the term "agility" is often overused, true agility exercises require coordination and present an element of the unexpected. For example, running the same route on a paved trail requires less agility than running an unknown route on cross-country terrain. At the gym, a step or a Zumba workout will require more agility than a stationary-bike class. Backcountry skiing requires greater balance, and faster reaction times, than skiing on groomed trails.

Medicine Ball Agility Exercises

The medicine ball can be used in a variety of agility workouts. It can be tossed back and forth between participants who are standing on a balance device, or while they are performing crunches on a stability ball. The medicine ball can also be used in conjunction with plyometric exercise. For example, you can toss the ball into the air as you jump, and then catch it as you land in a squat. For a greater agility challenge, try it on a BOSU.

Jumping Rope

Jumping rope is an aerobic activity that helps you develop fast feet, which are required for agility. For a greater challenge, perform the exercise with two partners turning the rope.

Hopscotch

Although hopscotch is often described as an agility exercise, if you decide your own sequence of hops, it is too predictable to be considered agility exercise. Instead, work with a friend, who randomly calls out the numbers of the squares.