Shopping Cart
Your Cart is Empty
Quantity:
Subtotal
Taxes
Shipping
Total
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

Blog

Blog

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!

Oops, you forgot something.

Oops!

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

1524 Comments

Reply chrome hearts outlet
9:49 PM on April 23, 2022 
I simply needed to thank you very much all over again. I'm not certain the things that I might have worked on without the hints discussed by you over that situation. Entirely was the challenging scenario in my position, nevertheless viewing this well-written manner you managed it took me to leap with happiness. Extremely happy for this guidance and even hope that you comprehend what a powerful job your are undertaking training people today through the use of your webpage. I know that you've never come across all of us.
chrome hearts outlet http://www.chromeheartstoreonline.com
Reply yeezy wave runner 700
9:49 PM on April 23, 2022 
Needed to put you one very little word just to say thanks the moment again for these beautiful things you have shown at this time. It was certainly unbelievably open-handed with people like you to offer unhampered what exactly many of us would've distributed for an ebook to earn some cash on their own, principally considering the fact that you could have tried it if you decided. Those secrets likewise acted to become good way to be aware that other people online have similar fervor really like my own to learn more regarding this matter. I believe there are a lot more fun situations up front for individuals who go through your website.
yeezy wave runner 700 http://www.yeezy700.us.com
Reply kobe shoes
9:49 PM on April 23, 2022 
I just wanted to write a simple remark to be able to express gratitude to you for all the splendid tips and hints you are posting on this site. My prolonged internet search has finally been honored with reputable knowledge to talk about with my company. I 'd state that that many of us site visitors actually are truly lucky to dwell in a decent place with many outstanding people with insightful things. I feel extremely happy to have come across your entire webpage and look forward to tons of more enjoyable moments reading here. Thank you once more for a lot of things.
kobe shoes http://www.kobe-shoes.us.com
Reply irving shoes
9:48 PM on April 23, 2022 
I enjoy you because of all of your work on this site. My mother delights in working on internet research and it is easy to see why. My partner and i hear all of the compelling tactic you deliver helpful ideas via your web blog and even encourage response from some other people about this point so our favorite princess is always being taught so much. Take advantage of the remaining portion of the new year. You have been performing a terrific job.
irving shoes http://www.kyrieirving-shoes.us.com
Reply moncler outlet
4:52 PM on April 22, 2022 
I definitely wanted to jot down a simple remark so as to appreciate you for some of the fabulous tactics you are writing at this website. My prolonged internet research has at the end of the day been paid with useful facts and strategies to go over with my two friends. I would claim that we visitors actually are really endowed to exist in a magnificent place with very many outstanding people with good hints. I feel really privileged to have discovered your entire webpage and look forward to many more exciting moments reading here. Thanks once again for a lot of things.
moncler outlet http://www.moncler--outlet.us.com
Reply supreme clothing
4:52 PM on April 22, 2022 
I and my guys were actually reading the excellent procedures on your web page while suddenly developed a terrible feeling I never expressed respect to the web site owner for them. These boys became as a result warmed to read all of them and already have surely been loving those things. I appreciate you for getting so considerate and also for choosing such excellent subjects millions of individuals are really eager to understand about. My very own honest regret for not expressing appreciation to you sooner.
supreme clothing http://www.supremeclothingsstore.com
Reply kobe byrant shoes
4:51 PM on April 22, 2022 
I and my buddies were found to be studying the great information and facts found on your site then at once got a horrible suspicion I had not thanked the website owner for those techniques. These ladies were definitely as a result stimulated to see all of them and now have without a doubt been taking advantage of those things. I appreciate you for really being indeed kind as well as for selecting such good subject areas millions of individuals are really wanting to be informed on. Our own sincere apologies for not saying thanks to you sooner.
kobe byrant shoes http://www.kobe.us.com
Reply lebron james shoes
4:51 PM on April 22, 2022 
I would like to show some appreciation to you for bailing me out of this type of situation. Because of surfing through the search engines and finding recommendations that were not pleasant, I thought my entire life was gone. Existing devoid of the answers to the difficulties you have solved by way of your good short post is a serious case, and the kind that might have in a negative way damaged my career if I hadn't noticed your web site. Your primary natural talent and kindness in dealing with all the things was crucial. I don't know what I would have done if I hadn't encountered such a thing like this. It's possible to at this point relish my future. Thank you very much for the expert and effective help. I won't think twice to propose the sites to any person who needs and wants direction on this topic.
lebron james shoes http://www.lebron18.us
Reply off white
4:50 PM on April 22, 2022 
I not to mention my buddies were found to be looking through the good ideas located on your web site then the sudden came up with an awful feeling I had not expressed respect to the web blog owner for them. All the young boys are actually stimulated to read all of them and have in effect certainly been loving these things. Thank you for getting considerably helpful and then for having these kinds of marvelous subject matter most people are really eager to know about. My very own honest apologies for not expressing gratitude to you earlier.
off white http://www.offwhites.us.com
Reply kobe shoes
4:49 PM on April 22, 2022 
I must express thanks to this writer for rescuing me from this type of crisis. Right after exploring through the world wide web and seeing principles that were not helpful, I believed my life was done. Living without the strategies to the problems you've fixed all through your entire write-up is a crucial case, and ones that could have negatively damaged my career if I had not discovered your blog post. Your knowledge and kindness in touching every aspect was precious. I don't know what I would've done if I had not encountered such a point like this. It's possible to at this moment look forward to my future. Thank you very much for the expert and effective guide. I won't think twice to refer your web site to any individual who desires guide about this subject.
kobe shoes http://www.kobesneakers.com
Reply air jordan
4:48 PM on April 22, 2022 
I wanted to send you a very little remark just to say thank you again for all the splendid pointers you have contributed in this article. It's really incredibly generous with people like you to present freely precisely what many people would've offered as an ebook to end up making some dough for themselves, and in particular given that you could have done it if you desired. Those pointers likewise worked to become great way to recognize that the rest have the same interest just as my own to know the truth much more with respect to this problem. I think there are numerous more pleasant occasions ahead for individuals who looked at your website.
air jordan http://www.jordanstoreonline.com
Reply jordan 6
9:29 PM on April 21, 2022 
I as well as my friends ended up taking note of the nice helpful hints found on your web site and instantly got an awful suspicion I had not thanked you for them. My young boys had been for that reason thrilled to read them and have absolutely been taking advantage of them. I appreciate you for simply being quite accommodating and then for picking out this kind of beneficial subject matter most people are really eager to discover. My personal honest apologies for not saying thanks to you earlier.
jordan 6 http://www.jordan6.us.com
Reply retro jordans
12:57 PM on April 21, 2022 
I would like to express appreciation to you for bailing me out of this type of incident. Just after browsing through the search engines and finding suggestions that were not productive, I figured my life was done. Living without the answers to the difficulties you've fixed by way of your good website is a critical case, as well as those which may have in a wrong way affected my career if I had not noticed your website. Your own skills and kindness in playing with all the details was tremendous. I'm not sure what I would've done if I had not discovered such a thing like this. I can at this time look ahead to my future. Thanks very much for this specialized and sensible help. I won't be reluctant to recommend your web sites to any person who needs and wants guidelines about this problem.
retro jordans http://www.retro-jordans.us.com
Reply supreme outlet
12:56 PM on April 21, 2022 
Thank you a lot for providing individuals with a very breathtaking opportunity to discover important secrets from this site. It's usually so enjoyable and as well , stuffed with amusement for me personally and my office acquaintances to visit your blog on the least 3 times a week to see the newest stuff you have. And definitely, we're actually satisfied for the unique creative concepts you serve. Certain 2 tips on this page are undoubtedly the most impressive we have all had.
supreme outlet http://www.supremesoutlet.us.com
Reply kobe 9
4:30 PM on April 20, 2022 
I not to mention my buddies were found to be digesting the excellent thoughts on your web page and then got a horrible suspicion I never thanked the site owner for those tips. Most of the men appeared to be so glad to read all of them and now have actually been enjoying those things. Thank you for genuinely well accommodating and for going for certain quality tips most people are really desperate to be aware of. My honest apologies for not expressing appreciation to you sooner.
kobe 9 http://www.kobebasketballshoes.net
Reply golden goose shoes
4:30 PM on April 20, 2022 
I definitely wanted to compose a brief note to thank you for the fabulous pointers you are showing at this site. My long internet investigation has now been compensated with wonderful strategies to talk about with my classmates and friends. I 'd admit that many of us visitors actually are definitely lucky to dwell in a fantastic site with so many outstanding individuals with good opinions. I feel very much fortunate to have come across your website page and look forward to many more fun moments reading here. Thanks a lot again for all the details.
golden goose shoes http://www.goldengooseshoes.us.org
Reply stephen curry shoes
4:30 PM on April 20, 2022 
Needed to compose you the very little note so as to say thanks a lot once again considering the pleasing information you've documented on this page. This is quite extremely open-handed with people like you to allow without restraint exactly what a number of us could possibly have distributed for an ebook to earn some bucks on their own, principally now that you might have done it if you decided. Those thoughts also worked like a good way to realize that many people have similar keenness much like my very own to realize a great deal more with reference to this problem. I believe there are a lot more pleasurable sessions in the future for individuals that go through your website.
stephen curry shoes http://www.stephcurry.us
Reply a bathing ape
4:29 PM on April 20, 2022 
I and also my buddies were following the nice tips and tricks located on your web site then unexpectedly developed an awful feeling I had not thanked the web site owner for them. My ladies came stimulated to read through all of them and have in effect quite simply been enjoying those things. Appreciation for truly being so thoughtful and for obtaining variety of superb subject matter millions of individuals are really desperate to discover. Our own sincere regret for not expressing appreciation to earlier.
a bathing ape http://www.bapes.us.org
Reply cheap jordans
4:28 PM on April 20, 2022 
I am just writing to let you be aware of what a useful experience my cousin's girl had studying your blog. She figured out a lot of pieces, including what it is like to have an awesome teaching style to let many more with no trouble completely grasp several extremely tough subject matter. You really exceeded my desires. Thanks for providing the insightful, healthy, edifying as well as easy tips about this topic to Mary.
cheap jordans http://www.jordansforcheap.us.com
Reply yeezy shoes
4:28 PM on April 20, 2022 
Thanks for every one of your work on this blog. Betty takes pleasure in engaging in internet research and it's easy to understand why. We all learn all of the dynamic manner you give informative steps on the web site and therefore boost participation from other ones on this situation while our own child is now understanding a lot of things. Have fun with the rest of the year. You're the one conducting a superb job.
yeezy shoes http://www.shoesyeezy.com