Shopping Cart
Your Cart is Empty
There was an error with PayPalClick here to try again
CelebrateThank you for your business!You should be receiving an order confirmation from Paypal shortly.Exit Shopping Cart



How to improve agility

Posted on February 6, 2017 at 6:20 PM

Many sports require impressive agility. “Agility is the ability to accelerate, decelerate, stabilize and change direction quickly while maintaining proper posture.” Some of the top agile sports include American football, handball, gymnastics & boxing just to name a few. I love watching sports that require high levels of agility. The NFL tests agility during their combine to determine explosive power and ability to change direction with 3 cone drill and shuttle run (5-10-5). This is what allows football receivers to catch a football anywhere along the average distance of a two car garage, a gymnast to hurl through space with twists, turns and back again.


So how do you begin to make your agility noteworthy? This is going to start in exactly the same place as all my other posts--- posture and great muscle balance. Great motion and movement patterns always come from posture and core. When starting a warm up program always include a foam roller plan. Some athletes feel this is a tedious process. Foam rolling large muscle groups, especially those that sit in a short position for long periods of time restores neuromuscular activity to normal. In order to be your best, keep those muscles balanced. If you find a tender spot while using the foam roller hold that spot on the roller for at least 30 seconds or until the tender spot releases. By doing this before your workout you will be able to train with your muscles in better, proper balance, creating healthy movement patterns. Now you are ready to stand tall. Use good posture pulling your head toward the ceiling and pulling your belly button gently toward your spine.


Now that you have properly prepared your body, we are well on our way! Exercises that will enhance agility will include cone drills and ladder drills. Drills like this will begin to provide repetition and body awareness. When starting these drills it can be easy to watch your feet and make sure you are not tripping on the ladder. However, as you gain awareness of your feet, as well as the ladder you can look ahead to where you are going, just as you would in actual competition. It’s not as much about watching the foot placement as it is having the confidence of knowing where you are going before you get there. Foot placement is important, making sure you are not crossing (and tripping over) your own feet. All motion needs to come from the core. This means keeping the core engaged and directing the body with the lumbopelvic hip complex. By guiding your body with the core, your extremities will become much more explosive.


For those who keep their feet on the ground with running type sports, drills such as: LEFT Drill, M-Drill, 5-10-5 Drill and the 4 cone drill.  Adding in ladder combinations will be helpful as well including in/in/out/out, side shuffle and backwards in/in/out.  


However, some sports don’t keep their feet firmly planted such as swimming, gymnastics or pole vaulting. Other drills may need to be included such as tumbling or suspended trampoline tasks that safely reproduce the required movement.


When acquiring improved agility for sport, nothing reproduces the movements you need like playing your sport. However, a few drills can help progress you from beginner to more advanced work. If you are not sure what drills to start with always work on posture and core. Without posture and core your body will not be working at its fullest potential and eventually slow you down.


Make sure to sign in and start your enhanced program today!


Categories: performance, athletic training, injury prevention

Post a Comment


Oops, you forgot something.


The words you entered did not match the given text. Please try again.


Reply bape
8:05 AM on June 30, 2022 
I'm just writing to make you know of the superb encounter my friend's princess had browsing your blog. She noticed so many issues, not to mention what it's like to possess a great helping mindset to get the rest effortlessly grasp various tortuous things. You really did more than her expected results. Thanks for producing these warm and helpful, dependable, educational and as well as unique tips about the topic to Tanya.
Reply off white
8:05 AM on June 30, 2022 
I would like to point out my love for your kind-heartedness in support of persons who should have guidance on this important niche. Your personal commitment to getting the message up and down ended up being remarkably productive and have truly encouraged women like me to attain their aims. This valuable guide means this much a person like me and especially to my fellow workers. Best wishes; from all of us.
off white
Reply yeezy
8:04 AM on June 30, 2022 
I want to express my thanks to you for bailing me out of this particular trouble. Because of browsing through the online world and meeting advice that were not helpful, I was thinking my life was gone. Living without the presence of strategies to the difficulties you've resolved as a result of your website is a serious case, and ones which may have adversely damaged my career if I had not noticed your blog. That know-how and kindness in dealing with the whole lot was crucial. I'm not sure what I would have done if I had not encountered such a stuff like this. I can also at this time look forward to my future. Thank you very much for the professional and result oriented help. I won't think twice to propose your site to any person who should have tips about this problem.
Reply alexander mcqueen outlet
8:04 AM on June 30, 2022 
I wish to express my affection for your kind-heartedness supporting individuals who really need help on that idea. Your very own commitment to passing the message all-around appeared to be incredibly helpful and has constantly allowed people much like me to reach their dreams. Your entire warm and friendly useful information can mean a lot to me and even more to my office workers. Thanks a ton; from each one of us.
alexander mcqueen outlet
Reply curry 7 shoes
8:04 AM on June 30, 2022 
Thanks a lot for providing individuals with an extremely special chance to read articles and blog posts from this site. It can be very kind and as well , full of a great time for me and my office peers to visit your web site nearly three times weekly to find out the newest guides you will have. And of course, I'm certainly contented considering the incredible points you serve. Selected 3 facts in this post are unequivocally the best I've ever had.
curry 7 shoes
Reply jordan sneakers
8:04 AM on June 30, 2022 
I happen to be commenting to make you understand what a exceptional experience my cousin's daughter had using yuor web blog. She mastered several issues, with the inclusion of what it is like to have an incredible helping style to have most people easily master some multifaceted issues. You really exceeded readers' desires. Many thanks for supplying these effective, healthy, edifying and even cool tips about that topic to Sandra.
jordan sneakers
Reply kyrie 7
8:03 AM on June 30, 2022 
I truly wanted to make a word in order to thank you for all the remarkable items you are posting at this website. My extended internet lookup has finally been recognized with really good know-how to exchange with my great friends. I 'd admit that we visitors are undoubtedly blessed to dwell in a wonderful community with very many wonderful people with beneficial points. I feel somewhat fortunate to have discovered the weblog and look forward to some more excellent moments reading here. Thanks a lot again for all the details.
kyrie 7
Reply curry 6
8:03 AM on June 30, 2022 
A lot of thanks for your own efforts on this web page. Betty really likes working on investigations and it's really easy to understand why. I notice all regarding the dynamic method you convey important strategies on the website and even invigorate response from other ones about this topic plus our favorite daughter has always been discovering a great deal. Enjoy the rest of the new year. You are always performing a glorious job.
curry 6
Reply nike off whtie
8:03 AM on June 30, 2022 
Thank you so much for giving everyone such a splendid opportunity to read critical reviews from this site. It really is very pleasing and stuffed with a lot of fun for me personally and my office friends to visit your web site no less than 3 times in a week to read the fresh things you have got. And definitely, I am also at all times motivated concerning the amazing tips you serve. Some 4 facts in this article are honestly the most efficient we have had.
nike off whtie
Reply 1xbet mobi app
8:02 AM on June 30, 2022 
?›??—‘??¤??? ?”„???????…???”?“? 1xbet ??????±? ?›??—‘??¤??? ??”?¦¬?•„ 1xbet ??µ?‹??‚¬?????? 1xbet casino
/pacioretty-negy-evre-a-vegase/ 1xbet android 1xbet ????†?
Reply supreme clothing
12:38 AM on June 30, 2022 
I happen to be commenting to make you know of the impressive encounter my friend's princess gained checking the blog. She realized such a lot of pieces, including what it is like to have an amazing helping spirit to make a number of people without difficulty learn a variety of very confusing topics. You actually did more than her desires. I appreciate you for providing these interesting, trusted, explanatory and easy thoughts on your topic to Lizeth.
supreme clothing
Reply kd12
12:38 AM on June 30, 2022 
I really wanted to compose a small message to be able to appreciate you for all the splendid recommendations you are placing at this website. My extensive internet search has now been compensated with reputable details to go over with my companions. I would express that many of us website visitors are undoubtedly endowed to live in a remarkable site with so many outstanding individuals with great methods. I feel truly grateful to have seen the website page and look forward to plenty of more amazing moments reading here. Thank you again for a lot of things.
Reply jordan shoes
12:38 AM on June 30, 2022 
Thanks so much for providing individuals with such a terrific chance to read articles and blog posts from this web site. It is always so pleasant and jam-packed with a great time for me and my office mates to search your web site particularly three times per week to read the fresh stuff you will have. And of course, we are usually contented concerning the extraordinary strategies you give. Certain 1 tips on this page are undoubtedly the very best I've ever had.
jordan shoes
Reply goyard bags
12:38 AM on June 30, 2022 
I and my guys ended up checking the good techniques found on the website and then at once came up with a horrible suspicion I never expressed respect to the website owner for those techniques. All of the people ended up so joyful to read through them and have in effect in fact been making the most of those things. Many thanks for getting very thoughtful and also for pick out these kinds of incredibly good useful guides most people are really desirous to discover. Our honest regret for not expressing appreciation to earlier.
goyard bags
Reply off white hoodie
12:38 AM on June 30, 2022 
My spouse and i felt so joyful that Michael managed to finish up his inquiry out of the precious recommendations he had using your blog. It is now and again perplexing just to choose to be giving for free thoughts which often the others could have been making money from. We keep in mind we have you to give thanks to for this. All the explanations you have made, the straightforward blog navigation, the friendships your site make it possible to promote - it is all unbelievable, and it's really facilitating our son and us recognize that that theme is brilliant, and that's especially serious. Many thanks for all the pieces!
off white hoodie
Reply air jordan
12:38 AM on June 30, 2022 
Thank you for your entire hard work on this web page. My mum really likes participating in research and it's easy to understand why. A lot of people notice all about the lively ways you produce powerful tips on your web blog and in addition recommend contribution from people about this area of interest plus our princess is without a doubt understanding a lot. Take pleasure in the remaining portion of the year. Your performing a superb job.
air jordan
Reply kyrie shoes
12:38 AM on June 30, 2022 
I'm writing to let you know of the superb discovery my wife's daughter undergone browsing your web site. She came to find lots of pieces, which include what it is like to have an amazing coaching mindset to let many people effortlessly fully grasp some grueling subject matter. You actually did more than our expectations. Thank you for providing the warm and helpful, healthy, revealing as well as cool guidance on the topic to Jane.
kyrie shoes
Reply bape clothing
12:38 AM on June 30, 2022 
My husband and i got absolutely cheerful Chris could complete his homework from your precious recommendations he obtained from your own web site. It is now and again perplexing just to choose to be handing out methods that some people might have been selling. And now we acknowledge we have got the website owner to appreciate for that. Those illustrations you have made, the straightforward site menu, the relationships your site help to promote - it's mostly wonderful, and it is letting our son and our family know that that theme is thrilling, and that is highly important. Thank you for everything!
bape clothing
Reply off white
12:37 AM on June 30, 2022 
I must show thanks to the writer for bailing me out of this type of condition. Because of searching through the online world and meeting advice which are not powerful, I assumed my life was over. Living minus the solutions to the problems you have resolved through this posting is a serious case, as well as the kind that could have adversely affected my entire career if I had not noticed your web page. That talents and kindness in handling every part was priceless. I am not sure what I would have done if I hadn't discovered such a thing like this. It's possible to at this point relish my future. Thanks a lot very much for your impressive and effective guide. I will not think twice to endorse your blog to any individual who should get guide on this area.
off white
Reply yeezy boost 350 v2
12:37 AM on June 30, 2022 
I have to point out my love for your kind-heartedness for people who must have help on this particular concept. Your personal dedication to getting the solution up and down has been remarkably functional and has regularly helped those just like me to attain their desired goals. The interesting recommendations can mean this much a person like me and still more to my peers. Many thanks; from everyone of us.
yeezy boost 350 v2