Human Agility Training Tools

Agility is a skill-related physical fitness component that provides the ability to start, stop, and move the body quickly in different directions. Athletes commonly use agility drills to enhance their on-field performance; the average fitness enthusiast can also benefit from agility training to improve recreational performance, daily activities, and quick response in emergencies. Choose four to six agility drills per workout, performing each drill one to three times with maximal effort; each drill should take approximately 10 to 20 seconds. Rest one to three minutes between sets. Agility drills should be performed after a warm-up, two to three days per week. Use agility training tools to keep the workouts fun and focused.

Agility Ladder

An agility ladder is a piece of equipment that lies on the ground and looks like a ladder, with two long sides and short rungs that cover the length of the ladder. A typical ladder is 40 feet long, with the rungs 20 inches wide and about 20 inches apart. Some ladders can be configured to form different patterns for a variety of agility drills that involve forward, backward, and lateral movements within the same agility training run. The material of the agility ladder varies, depending if the ladder is to be used indoors or outdoors; nylon sides and PVC rungs are the most common. The best technique when using the agility ladder involves pushing off on the balls of the feet, keeping the elbows at 90 degrees, pumping the hands from the chest to the hips, and keeping the head still.

Cones

Cones are the most versatile and convenient tool to use when training for agility. Agility cones come in different sizes and colors; orange is the most common color. Using agility cones made of soft PVC allows you to step on a cone without breaking it --- the durable cone simply returns to its original shape. Use cones as markers within a drill as you run to each cone in different patterns. You have the flexibility to run forward, backward, laterally and diagonal to develop agility.

Rings

Agility rings look similar to old-fashioned hula hoops that can be laid out on the floor in different configurations. Agility rings come in different sizes; 19 inches in diameter with a flat surface is optimal. You can position the rings in custom training patterns to develop focus, speed and agility.

Step Hurdles

Anyone can enhance current agility skills and conditioning with step hurdles. Step hurdles are made from high-impact PVC tubing, making them both light and portable. They range in height, starting at six inches, can be used indoors or outdoors, and are easily portable. Step hurdles are an excellent tool for increasing foot speed and knee lift, or for raising the intensity level of any agility drill. You can use step hurdles for agility drills and plyometric jumps, altering the intensity of the agility drills with the positioning of the step hurdles and the number of step hurdles.

Dot Drill Mat

The dot drill mat is a 48-inch-by-36-inch rubber mat with five circles printed on the it, much like how diamonds are arranged on the five-of-diamonds playing card. Place the dot drill mat on a flat surface and perform multiple footwork patterns. Begin with both feet and progress to single-foot drills; position multiple mats in a row to increase intensity.

Power Stepper

The power stepper is a tool comprised of two cuffs that attach to the ankles and a 10-inch elastic tube that connects to the two cuffs, and allows you to kick, lunge, and shuffle with added resistance while improving agility. The intensity level will increase when the resistance of the elastic tube increases.

Stairs/Steps

Running stairs in a stadium or using a step are effective tools for developing agility. When running stairs, run on the balls of your feet in a springing action, keeping the upper body relaxed. Using a step with risers provides versatility in footwork patterns and intensity. You can run up and down the step, straddle the step, and lunge off the step for speed and agility development.