Agility hurdles are small hurdles that range from six inches to 20 inches tall. Agility hurdle exercises require you to step, jump or hop over successive hurdles. Perform agility hurdle exercises while you are rested, before strength training, sprinting, sport practice or other fatiguing physical activity. Agility training while you are fatigued may increase your risk of injury and decrease the benefit of the exercises.
Benefits
Agility drills improve your ability to quickly change direction and produce coordinated movements. Athletes who participate in sports like football, soccer, basketball, tennis, sprinting and volleyball can improve sport performance by participating in agility workouts. Agility training may also improve your ability to avoid obstacles during daily life, such as oncoming foot traffic or a loose dog, even if you aren't an athlete.
Program Design
Many agility hurdle drills are plyometric exercises and carry some risk of injury. Tailoring your work outs to your ability level is paramount. Designing agility hurdle workouts requires manipulation of several exercise variables, including exercise duration, exercise selection, exercise order, rest intervals, sets, repetitions, training frequency and exercise intensity. Begin the program gently and gradually increase the frequency, intensity, complexity and volume of work. Increase only one variable at a time.
Exercises
Select exercises that are appropriate for your ability level. The most basic hurdle exercises are forward runs taking two steps per hurdle, forward runs taking one step over each hurdle and sideways runs taking two steps per hurdle. Progress to more challenging exercises only if you can easily perform these basic exercises. Increase the complexity of an exercise by increasing the number of footsteps or adding a change of direction. Increase the intensity of an exercise by performing the exercise more explosively or with higher hurdles. Hopping exercises on two feet and one foot are other common agility hurdle exercises.
Considerations
Agility training is not for everyone. The National Strength and Conditioning Association advises that the exerciser have a fundamental level of endurance, strength and joint mobility to safely perform agility drills such as hurdle drills. Slow, controlled hurdle exercises using the hurdles are appropriate for improving coordination for those who aren't ready to perform agility drills. Learn proper landing and force absorption techniques before participating in agility hurdle drills.
References
- "Essentials of Strength and Conditioning"; Thomas R. Baechle, et al.; 2008
- "IDEA Fitness Journal"; Explosive Power: An In-Depth Look at Plyometric Training; Kenneth Fowler, et al.; September 2011
- American Council on Exercise: Forward Hurdle Run
- American Council on Exercise: Lateral Hurdle Run
- Sahni Sports: Agility Hurdles
Member Comments