Agility training

Scott Schwab:
There are some great things that being agile will help with in our lives. For instance being agile allows for our bodies to avoid major injury and also makes a difference in our coordination. People who have good agility also have more endurance, flexibility, and less fatigue. So why is agility training so important? You never know when you will be asked to go and play a pick up game, game in the park with the kids, or just want to go and have a little fun. Having a body that is a regular with agility will allow this to happen and reduce the risk of injury. Here are a couple of exercises that will help you tone, strengthen, and have better endurance.

Wind Sprints
Doing sprints is so great for your body. From the start you have an explosion of energy to the muscles being used. Often times the walking and jogging do not demand your muscles to start working that quickly. Obviously, lets not go outside and just start sprinting. Warm up a bit, so you don't have your last run. Sprinting requires more out of your muscles and really gets your heart working. Try shorter distances and progressively lengthen your stride.

Ladders
Turn a 50 yard distance into a stop and go session, of slowing, bending, and exploding. Running back and forth is great, but you will be much better off when trying to get to full speed for each length. It is also key to get your butt down and actually touch the line, pivot and explode again in the opposite direction. This helps your body move and adjust, which strengthens your major muscle groups as well as the supporting cast of ligaments, tendons, and minor muscles.

Foot Work
This can mean many things, but you will get the best results by mixing in back peddling, karaoke, and studder steps. The key is to move your feet as quickly as you can with control of your body. When back peddling, it is always good, to turn your body and explode into sprint position. It is not necessary to do a sprint, but exploding into a 5-10 yard sprint prepares your body for the response. This also helps the hips and butt. When you are back peddling, you should be low to the ground, and when turning, use those hips to pivot, not just the feet. Karaoke is running sideways and twisting your hips back and forth with legs switching front to back.

Side to Side slide
This is taking a lite jog for about 20 yards and setting up boundaries 5 yards apart all the way along the 20 yards. The goal is to jog and then burst to the other side by getting low and taking quick steps and exploding laterally. Your feet should be pushing side to side or imagine having socks on with a slick surface and pushing sideways instead of forward. Naturally you will find yourself moving forward with your jog and then explosion, but the quick feet and explosion should take you sideways.


The video below will help explain some of the movements with agility training. Get creative and if needed explore works for you. Cones are great starting out, because it helps with the change in direction, overall foot speed, and body balance/response.

http://www.youtube.com/watch?v=IYEAASsE5xs&feature=related