Agility involves the ability to change the direction of your body in an efficient and effective manner. The components of agility include balance, speed, strength and coordination. Although agility exercises are traditionally associated with athletic training, anyone, including those who are overweight or obese, can benefit from them because they burn calories, improve endurance and reduce the risk of injury by improving balance and body control. Before beginning any exercise program, talk to your doctor or healthcare provider.
Ladder Drill
An exercise ladder is a functional and portable piece of equipment that can be used to practice exercise movement patterns. Begin with less complex movements before advancing to more complicated ones to avoid injury.
Start at one end of the ladder and run through it, placing one foot in each square and bringing your knees up toward your chest. Repeat the movement as you head back to the starting position. Next, run through the ladder and place both feet in each square while alternating feet. Another drill involves standing on one side of the ladder, placing each foot in every square, and bringing them back out before moving laterally and repeating the movement in the next square. As you improve your movement skills and ability to move rapidly through the ladder, the American Council on Exercise recommends trying not to look at your feet and keeping your eyes on the horizon for added difficulty.
Suicide Runs
Don't let the name of this drill deter you; instead, if you are overweight or obese, go at your own pace and increase your speed and endurance as your fitness level improves. Begin by setting up two markers about 15 to 20 yards apart. Run from the first marker to the second and back for one repetition. Vary this exercise by back pedaling on the way back or running side-to-side by shuffling your feet. Increase the intensity and challenge by lengthening the distance, increasing your speed, or increasing the repetitions.
One Leg Balance
Balance is also an important part of agility and fitness training. If you are overweight or obese, balance is especially important to practice as your center of gravity may change. Begin by placing an object, such as a cone or towel, about one to two feet in front of you. While standing on one foot, slowly lower your body down by bending at the waist and touch the object. Return to standing with a controlled movement. Repeat on the other leg. Add challenge to the exercise by moving the object to the side.
Medicine Ball Shuffle
Blast calories and practice your speed and coordination by working with a partner for the medicine ball shuffle. Face your partner about five feet away from her. Your partner will roll the medicine ball toward and to the side of you as you shuffle your feet quickly to the side to retrieve it. Bend down at the knees to pick up the ball and throw it back to your partner. Keep your feet moving as your partner rolls the ball in the opposite direction. Continue until you have retrieved the ball 10 to 15 times and then reverse roles.
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