10 Simple Exercises to Improve Your Agility
If you watch sports, you would have noticed that at times the players move from side to side to dodge players of the other team. To be able to move so swiftly and quickly from one side to another these players need to improve their agility. It is something that athletes work and train very hard for. To be able to move swiftly at an accelerated rate and then change sides within a matter of seconds is an essential aspect of sports. No matter which type of a game an athlete plays, it is necessary that they have good agility. There are numerous exercises that they can add to their routine to help them with having better agility. Some of these agility exercises or drills would help you with your performance, by strengthening your muscles and joints which you do not usually work out.
1. One Jump Backward, and Two Jumps Forward
You would need an agility ladder for the majority of these drills. You will start by standing in any one square, with your feet shoulder width apart, your knees should be slightly bent, and your torso hinging forward. Now jump two ladders ahead, by driving through your heels. Once your land there immediately jumps back one square. Continue with the exercise by jumping two squares ahead and one backward. Once you reach the end, run back to the start of the ladder and repeat.
2. Lateral Jumping
Stand on your feet shoulder width apart, make sure you were standing to the left of the ladder. Get into a squat position, and then hop off the ground and jump into the next square diagonally in front of you. Once you land immediately jump to the right side of the ladder. Continue jumping one square at a time diagonally from one side to another. When you reach the end run back to the starting point and repeat.
3. Squats and Hops
Start by standing with your feet shoulder width apart at the start of the ladder. Jump forward and when you land make sure to fall in a squat position with your legs wide apart and your feet on either side of the ladder. Now jump ahead again, but this time your feet should be inside the ladder. Continue with This exercise until you reach the end of the ladder. Run back to the starting point and start again.
4. Forward Hop, Single Legged
To do this drill, all you need to do is stand on either of your legs and hop through the ladder one square at a time. However, you should not be very slow at doing this. For better result workout on each leg for thirty seconds, then move to the other leg.
5. Diagonal Lunges
Stand next to the right side of the ladder. Lunge with right leg, and make sure that your right foot is in the ladder, while your left one outside. Now jump, and mid-air changes your position, such that your left foot is in the square and right one outside. However, you have to move forward while you jump.
6. Toe Touches
This exercise requires you to start facing the left side of the ladder with your knees bent slightly. Jump two squares forward with your left foot and tap your left ankle with the right toe. Now jump back one square. Continue with either of your legs for 30 seconds, then move to your other leg.
7. Plank Jacks
Another exercise to help you with your agility is plank jacks. Place your hands within the square and get in push up position. Jump with your feet wide outside and then back in the square. Crawl or move forward into the next square and repeat the drill.
8. Toe Tap Skaters
Face away from the ladder and stand to either side. Take a deep plunge from your right leg, if you are standing at the left side of the ladder. It should be a deep plunge, and while you do that tap your tap the ladder with your left foot by bringing it behind the right foot. Repeat this exercising with alternate lunges.
9. Quick Feet
Stand on either side of the ladder with slightly bending your knees and hinging your torso. If you are standing on the left side, tap your right foot in the square and then place it next to your left foot, while moving forward with your left foot. Continue with this exercise for 30 seconds, then shift to the other foot.
10. Narrow and Wide Push Ups
You have to be in push up position for this exercise, with your hands placed on either side of the ladder. Do one drive up and they move onto the next square with your hands first. Move your hands out of the square and onto the sides and do a push up again. Continue with this exercise.