Agility exercises are designed to help improve your quickness and speed by developing your reflexes as well as your endurance. Agility exercises focus on different muscles and parts of the body. They range from interval exercises to broad-jumping exercises. Include a program of agility exercises as part of your regular sports training.
Jumping Exercises
Jumping exercises will improve your quickness and agility as well as your vertical jump. To perform a broad jump, stand up straight with your knees slightly bent and arms at your sides. From here, jump forward off of both feet, simultaneously swinging both of your arms as you do so. Once you land, repeat this jumping motion, moving forward until you are fatigued. As you improve with respect to your jumps, perform this jumping exercise in the opposite direction.
All Fours Exercises
Running on all fours will help improve your agility by forcing all four of your extremities to work in sync with each other. Start by bending at the waist, placing both of your hands down on the ground. From here, begin running forward for 10 feet using all fours. Once you go 10 feet, quickly reverse your direction, moving back to your original position in a backward motion. Repeat this exercise, moving back and forth as quickly as you can.
Figure Runs
Figure runs will help you improve your precision with respect to running as well as improve your agility. Grab a bunch of cones, and place them in unique patterns on a field. The patterns can either spell out letters or numbers to help you formulate a distinct pattern. From here, practice running right next to the pattern, following its every curve and turn. Run forward and backward through the turns, making them more challenging for you and further improving your agility.
Four Point Exercise
This agility exercise will test your agility with respect to different directions. Place a cone down. From here, place four additional cones down, each one either north, south, east or west of the middle cone by five yards. Stand next to the cone in the center. Start by sprinting to the top cone, touching the cone and sprinting back. From here, shuffle sideways to the cone on the right, touch it, and shuffle back. Shuffle to the cone on the left, touch it, and shuffle back before sprinting backward to the back cone and sprinting back. Repeat this pattern until fatigued.
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