Agility Workouts – Overviews & Exercises
Agility basically deals with improving coordination and foot work for changing direction without losing balance or speed. Agility workouts are important for athletes and plays an important role in the successful career of an individual. These exercises prevent injuries that occur due to the loss of balance. Without agility, a footballer will not be able to get to the ball, or keep the strike of the ball. Without agility, dodging the opponent will be a near impossibility. Agility training involves some very basic agility drills and you can use these drills to refine your sporting techniques.
There are different types of agility workouts and they all play an important role in improving the performance of an athlete. Here are 5 great agility workouts drills for you.
Agility Workout 1: Shuttle Runs
Shuttle runs are one of the standard agility workouts that are used to improve running speed and agility. These are used to train the players who are involved in stop-and-go games. These games involve a break in the motion. Therefore, it is very important to learn how to maintain balance. Examples include hockey, badminton, soccer and tennis and various other sports.
If you want to perform this exercise, you have to place two markers at least 25 yards apart. Then, you sprint from one source to the other and back again. These runs can be done in many styles. You can do side-to-side runs, forward-touch-return runs and forward-backward runs. Include each in your weekly exercise routine to get the best out of your training schedule. By doing these agility workouts, you can build up your endurance, stamina and speed.
Agility Workout 2: Speed Ladder Drills
Speed ladder is also used to enhance agility. Speed ladders used in training are basically made from fabric and it is done to prevent injuries. There are two kinds of speed ladder agility workouts. First one is forward running, high-knee workout. This does good to improve footwork and coordination and it is a must for all the on-field sport athletes. During this drill, you are supposed to run through the fabric ladder by stepping into every gap between the rungs. You have to do this in high-knee forward style.
Second one is lateral running or side-to-side workout. This exercise works great for athletes who are involved in the court games. It strengthens their ankles and knees. During this exercise, you have lean down, and maintain a low centre of gravity. You have to move side to side through the ladder by placing one foot in the gap at a time. You have to fill every gap between the rungs using both your feet, and then you can advance to the next rung.
Agility Workout 3: Dot Drills
This is one of the agility workouts that work for all kinds of athletes. It does not matter whether you play in the field or in the court; dot drills will work great for you. Other than that, these drills can also be used to train athletes, whose games require them to shift directions such as basketball players and skiers. This is how it is done: you are required to use a Dot Drill Mat or X marks can also be used. These marks are to be placed on the ground with the help of tape and by following the Five on a Dice pattern. You make your way from one dot to another by jumping. After some time, you shift to one foot hoping which makes these drills really grueling.
Agility Workout 4: Forward & Backward Sprints
This is the drill for those athletes who are required to be very quick due to the nature of their sports. In order to do this drill, you have to set two markers at a distance of 10 yards from one another. After you are through warming up session, sprint from one marker to the second one. Upon reaching it, stop and run or jog back to the starting point. Then, you should accelerate back towards the second marker. Repeat this process at least ten times.
Agility Workout 5: Plyometric Agility Hurdles
These exercises are often employed by athletes to improve agility and coordination. They also work good to enhance power and speed. You use hurdles, and bounce on one foot or two. These agility workouts are great for field-athletes. In order to do these exercises, you need to place small hurdles at least a distance of 2 feet from one another. This is for the initial phase only. Begin by jumping forward and upward in order to clear each hurdle. All the while, you should land lightly on your feet. Once you have landed, you should jump driving forward with your arms. After gaining some experience, do the drill on one foot only. As you become good at these agility workouts, increase the distance between each hurdle.
