Resistance training improves a muscle's strength and the ability to perform repeated contractions over time. Cardiovascular training improves the ability to sustain exercise involving large muscle groups. Flexibility training improves a joint's ability to move through a specific range of motion. Speed, agility and quickness training improve skills specific to a sport. The recreational sport participant as well as the elite athlete can improve performance by engaging in regular agility training.
The Facts
Agility training is a popular way of training for athletes. Agility training involves drills for speed and quickness.
Significance
Agility training is intended to increase a muscle's ability to exert maximum force during fast movements. This type of training capitalizes on the stretch-shortening cycle or the stretch of a muscle followed by an immediate contraction. It also bridges the gap between regular resistance training and functional movements.
Types
The lateral weave improves quickness of foot movements and reaction time. Lay three large sandbags or aerobic steps on the ground about 1 foot apart. Begin on one end of the sandbags with the feet hip distance apart, knees bent and the hands and arms away from the body. Sidestep over three large sandbags quickly to the right then to the left. After one time down and back sprint forward 5 yards. Repeat this drill two to three times.
The drop and get up drill improves the ability to change direction as well as reaction time. You'll need a Z-Ball to perform this drill. Throw the ball up. Get on the ground, perform one pushup, and grab the ball before it bounces twice. Jump up and repeat this drill two to three times.
Considerations
The level of agility training must coincide with the athlete's ability or the fitness level of the exerciser. Agility training is designed to supplement, not replace, traditional resistance training. Agility training should begin only after a solid foundation of strength is present. For the beginner, a solid base could take from six months to a year to obtain. Train for agility two days per week and 30 to 45 minutes per session.
Benefits
According to the authors of "Training for Speed Agility and Quickness," agility training improves muscular power during movements that use multiple planes like the wood chop exercise (see Resources). Agility training also improves motor skills, reaction time and brain-signal efficiency.
Warning
Take five to 10 minutes to warm up before every agility training session. Activities such as jogging warm the entire body and elevate the heart rate above resting levels. After the general warm-up, perform some of the agility training exercises at a low intensity.
References
- "Training for Speed, Agility, and Quickness"; Lee E. Brown, Vance A. Ferrigno; 2005
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