Agility, also known as having fast feet, is your body's ability to change position or direction. For sports in particular, it is essential for athletes to be able to move their quickly enough to perform both offensive and defensive moves. In order to quicken your feet, you must have a strong core, exceptional balance and flexibility.
Core, Balance and Flexibility
Perform planks. Get into a push-up position, but with your upper body supported by your elbows and forearms instead of your hands. The top of your body -- from head to heels -- should form a straight line. Hold this plank position for 30 to 60 seconds.
Lie on your back with knees bent and feet on the ground to prepare for crunches. Place your hands behind your head, but do not pull on your neck. Pull your shoulders off the ground using your stomach muscles. Resist rounding your shoulders or bending your neck. Return to the starting position and continue the motion for one minute.
Stand with feet together and arms at your sides for lift-offs. Bend at the hips to lower your upper body until your torso is parallel to the ground, extending your arms downward. Simultaneously lift your right leg behind you and raise your arms out to your side. Hold this pose for a few seconds before lowering your arms and leg to within a few inches of the floor. Continue this motion for one minute before switching legs and repeating.
Balance on your right leg, holding your left leg bent, raised and slightly behind you to perform the pendulum. Place your right hand on your hip while performing a single-leg squat. Reach your left hand to your right foot simultaneously. Rise up to an erect standing position, then reach your left arm over your head while leaning backward slightly. Extend your left leg forward and hold for one count before repeating the motion. Continue for 10 reps before switching legs.
Stand with your feet hip-width apart to perform side lunges. Bend your right knee and lean your upper body to the right. Place your hands on your right knee for support if necessary and keep your back and left leg straight. Hold for five seconds. Repeat six times with each leg.
Stand with one leg crossed in front of the other to do a cross-over. Keep your feet close together and legs straight. Hinge at the hips to bend forward. Allow your arms to fall toward the floor. Touch your toes and hold for five seconds. Switch legs. Repeat six times with each leg.
Face forward to start the karaoke step. Start moving laterally to your right by stepping right with your right foot.
Bring your left foot in front of your right then move sideways once more with your right foot.
Continuously move sideways by placing one foot in front of the other and stepping to the side. Continue the karaoke for the length of the room then come back, facing the same direction.
Mark five sprint lines: the starting line, then a first, second, third and fourth goal, each further away than the last but all in a consecutive line.
Begin at the starting line and sprint to the first line. Reach down and touch it with your fingers as you turn on your toes and sprint back to starting line.
Touch that line before turning and racing to the second line. Repeat this forward and back motion until you have reached the final line and finished back at the start.