Agility is the ability to change directions and to be able to stop and start effectively and quickly. It's an athletic attribute that is beneficial to many athletes, including boxers, and basketball, soccer and football players. To excel and become a champion in agility, you can participate in agility training, which will develop your neuromuscular system. Improving your agility to championship level will not only improve your athletic performance, but it will prevent injury during competition, according to Jason D. Vescovi of the National Strength and Conditioning Association.
Step 1
Complete agility training twice per week, with at least two days of rest between training sessions. Be consistent with your training to see significant improvements. Two days of rest will allow your neuromuscular system to recover adequately between workouts.
Step 2
Do a five- to 10-minute dynamic warm-up at the beginning of each training session. Dynamic warm-ups incorporate stretching while moving, which increases your temperature and prepares your muscles for activity. Complete a quarter-mile jog, and then complete 10 repetitions each of leg swings, high knees, butt kicks, squats, squat jumps and bounds.
Step 3
Begin each training session with 15 minutes of ladder training. Complete two sets of each of sprinting through the ladder, high knees, lateral step, single leg hops, bunny hops, 180-degree hops, two-in and two-out steps and hop scotch.
Step 4
Finish each training session with 15 minutes of cone agility drills. Complete three sets each of the T-drill and the 20-yard shuttle run. To complete the T-drill, use four cones to make the shape of a "T." Each cone should be 5 yards apart. Start at the base of the "T," sprint forward to the top of the letter, shuffle 5 yards to the right to the edge of the letter, shuffle back 10 yards to the left edge of the letter, shuffle back to the middle of the letter, and then backpedal to the starting position. To complete the 20-yard shuttle run, place three cones in a single line, with each cone 10 yards apart. Start by straddling the middle cone. Turn to your right and sprint 10 yards to the cone on your right, turn around and sprint back 20 yards to the cone at the far left. Change directions again and spring 10 yards back to the middle.
Tips and Warnings
- To improve your agility further, increase your muscular stretch by also participating in weight training and plyometrics. The more force your muscles can produce when they contract, the more explosively you will be able to change directions.
- Be sure to warm-up adequately before your agility workouts. Forcing your body to change directions explosively when it's not warm or prepared can increase your risk of injury.
Things You'll Need
- Agility ladder
- Cones
- Athletic shoes
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