Agility rings are effective for all types of athletes, as well as police, firefighters and military personnel. They can be set up anywhere, but if you are using them indoors, place them on a nonslip surface to avoid potential injury. Before you begin any agility exercise, do a dynamic warmup to prepare the body for the drills at hand. These include high knee runs, skipping, broad jumps, side shuffles and carioca drills. Do not do agility drills every day, but ideally two days per week on nonconsecutive days. Talk to your doctor before you begin any new exercise program.
Box Drill
Set up four rings in a square. Stand with two feet in the bottom left ring. Hop up to the top ring, then over to the right ring, and down to the bottom right ring. Keep those motions going for 30 seconds, trying to make your hops faster but remain in control the whole time. Rest for about 30 seconds, and then repeat moving the opposite direction.
Bounds
Set up 12 rings in a zig-zag formation so they are about 2 to 3 feet from each other, but traveling forward. Stand in the bottom right ring with your right foot only. Push off your right foot to land on your left foot in the next ring. Push off your left foot to land on your right foot in the next ring. Bound through all 12 rings alternating feet. Repeat two to three times.
Shuffle and Touch
Set rings up in the same zig-zag formation as the bounds. Stand behind the first ring. Shuffle to the left and forward to the next ring. Instead of stepping inside it, stay on the outside of the ring. As you round the ring on the outside, squat down and touch your right hand inside the ring. Stand up and continue to shuffle up and to the right to the next ring. Shuffle around it and place your left hand inside it. Repeat for all 12 rings.
Broad Jumps
Place the rings in a straight line about 3 to 4 feet apart. Stand in the first ring with your feet together. Squat down, swing your arms down then up, and jump with both feet to the next ring. Land softly and stick the landing. Regain your balance, re-swing your arms and continue to the next ring. For added difficulty, offset the rings so they are not in a straight line.
Lateral Single Leg Hops
Place 12 rings in a straight line about 2 the 3 feet apart. Turn to your left and stand with your right foot in the ring. Proceed to jump laterally to your right, keeping your left leg off the ground the whole time so you are only using your right leg to jump laterally. When you get through all 12 rings, return back the way you came, still facing the same direction and only using your right leg. When you reach the beginning, switch to your left leg.
References
- Power Systems: Indoor Agility Rings
- Perform Better: Fitness Rings
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association: Thomas R. Baechel,et al.; 2008
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