Agility refers to the “ability to move, change direction, and position the body effectively while under control” (Balzarini 2020). Agility is required for just about every sport and is also required in our daily lives. Athletes can gain many benefits from regularly participating in agility specific workouts/drills, which could include the following:
– Injury prevention
– Improved multi-planar coordination
– Improved mind-body connection
– Improved balance and strength
– Improved recovery time
Below are some agility drills you can do at home or in an open space (e.g a park or oval). If you are unable to obtain the equipment used for these drills, they can be replaced with e.g drink bottle, hat etc.
- Always strive for quick and light footwork
- Use your arms to assist with speed, change of direction and take off
- See matching videos for demonstration
1 – 4 CONE CHANGE OF DIRECTION
– Fast shuffles forward, backward, side to side and diagonal
2 – LATERAL JUMPS
– Plyometric bounds – high and low obstacles
– Two feet jumping and take off
3 – GRIDIRON BOX FOOTWORK
– Quick feet change of direction
– Quick shuffles clockwise, anticlockwise, figure eight and side to side
– Use your arms to assist with speed and take off
4 – AGILITY POLES
– Weaving in and out of poles in a figure eight pattern
– Quick change of direction
– Can do this drill forward, backward or sideways
– Core on and stay low
5 – FAST FEET LADDER
– Lateral footwork (one foot in, one foot out each ladder space)
– Light on your feet
6 – MINI HURDLES
– Two steps per hurdle space
– Fast action knee drive and foot recovery
– Running mechanics
7 – ACCELERATORS
– Single step between each cone
– Fast action knee drive
– Gradually lift chest as strides become longer
Reference
Balzarini, D 2020, “The Benefits of Agility Workouts”, ACTIVE.com, retrieved 16 April 2020.
Video Link – https://www.youtube.com/watch?v=LmQ1hg5l964