Agility drills improve coordination, speed and power. As an athlete, perfecting the technique in your agility drills will allow you to move quickly when your sport demands that you rapidly switch directions. Switching up your agility drills during your agility training will ensure that your workout is the most effective.
Ladder Drills is a classic agility drill and one that is most effective for developing quick foot work.
The athlete will run forward with their knees kept high as they touch every square of the ladder. Using the balls of the feet and with power from the arms, this drill not only improves foot speed but also coordination.
With the ladder positioned lengthwise, the athlete starts himself in one of the end squares and runs side to side down the length of the ladder. This drill is great for court sports as it helps with knee and ankle stability which will protect the athlete against injury.
Jumping rope is another popular drill and one where the athlete can create many exercises. Jumping fast is a great cardiovascular work out and increasing the height of the jump, works both agility and jump training. Once the athlete is adept at jumping rope, which works to improve hand eye coordination, they can try to revolve the rope several times in one jump. Running and walking while jumping; as well as moving the feet in different directions such as side to side or back and forth also improves stamina and agility.
Shuttle runs and sprints help with speed and endurance which is another great cardiovascular workout. Position a couple of markers about 25 yards apart and sprint from one marker and back. Varying the way the athlete runs, such as side- to-side or forward and backwards, will help build stamina, speed and coordination for those sports that involve quick stop and go action.
Performing tuck jumps and running up and down stairs are also great drills when you can’t get to a gym. Tuck jumps will improve your agility and power. While jumping remember to bend your knees toward your chest and grab them quickly with your arms and let go. Once you land, repeat immediately. The stairs will also help to develop quickness in your step and is another great cardiovascular workout. Work up to taking two steps at a time. Running up and down for 10 sets will give you a great workout.
Building strength, power, speed, coordination are many of the benefits of agility training. But most important, for athletes, is the control they have over their bodies. To be able to succeed in their sport with quick bursts of speed, immediate start and stops, changing directions swiftly, will effectively improve an athlete’s agility and not only keep them in top form but also keep them safe from injury.