6 Exercises for Increasing Agility

Whether you're a stay-at-home parent, weekend warrior, or grandfather-in-training, you should incorporate agility exercises into your fitness program. Agility is the capacity for rapid movement and direction shift. This term encompasses both physical and mental dexterity. As we age or just grow accustomed to our regular routines, our mental and physical agility deteriorates. Here are six activities that can help you stay alert and sharp as a pin. Make certain to review all of the benefits of agility training.

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6 Exercises for Increasing Agility

6 Exercises for Increasing Agility
6 Exercises for Increasing Agility

Ladder Drills

Select a method for ascending an agility ladder is an Exercises for Increasing Agility. For instance, you might begin with a high-knee march forward through each box and work your way up to a lateral scissor if you’re more experienced. To work on your upper body, climb the ladder with your hands while maintaining a push-up stance. Once you’ve mastered this motion, accelerate it and repeat the lyrics of your favorite song, the alphabet, or the pledge of loyalty as you climb the ladder. While this motion may appear easy, it will increase your heart rate and stimulate your brain.

Hurdle Drills

Set up five to ten hurdles in a row, parallel to one another, using either 6- or 12-inch hurdles (cones, yoga blocks, or whatever you have on hand). Begin by taking a high stride over the first hurdle and stopping in a stork posture before returning to the starting position. Then proceed over the first two obstacles, halt, and return to the beginning. Continue in this manner until all five to ten obstacles have been overcome (1, 1 2, 1 2 3, 1 2 3 4, etc.). Count your hurdles aloud (including rising and descending numbers) and keep in mind to halt on one leg before continuing again. Additionally, don’t forget to change directions. As you go, increase the speed of the hurdle steps and eliminate the stop.

Agility Balls

Bounce tiny agility balls to a partner or against a wall if working out alone. Because the form of the agility ball causes the bounce to be unpredictable, choose a safe location where you won’t collide with anything or anybody. Begin with catching the ball with both hands, then with your dominant hand alone, and finally with your non-dominant hand. Activities that require hand-eye coordination assist to improve cerebral activity, and chasing this little instrument around is beneficial for the heart and legs. I defy you not to smile when you perform this one!

Balloon Drills

Select the sequence in which you will contact them using two different colored balloons (e.g., yellow then blue). Hit the balloons in their chosen order while maintaining them in the air, either alone or with a partner. To add another level of difficulty, execute one bodyweight squat between each balloon contact and then strike the next balloon. If you’re feeling very saucy, consider performing a burpee between each balloon touch. Bear in mind that you must strike the balloons in the same order and avoid letting them touch the ground. This is an excellent practice to perform with your children or grandchildren; increase the quantity and color of balloons for extra enjoyment.

Cone Drills

Arrange seven cones according to the design displayed. Select a sequence in which you will construct the letters M, N, I, T, and Y using your pattern of traveling between the cones. Touch each cone that forms the letter as you progress through each pattern at your speed. Depending on your degree of fitness, you can stroll, skip, jog, sprint, or shuffle. After you’ve completed each letter using your movement pattern, switch the letters around and retry. Consider facing the same way as you form each letter and spacing the cones further apart to increase the cardiovascular strain. If you’re working with a companion and want some friendly rivalry, pace your progress through the pattern or alternate taking turns on each letter.

Medicine Ball Drills

Standing facing a concrete (or other sturdy) wall around 2 to 5 feet away, depending on the length of your arms, use a fairly large medicine ball (a weight that is adequate for your fitness level). As you go laterally 10 to 20 feet, throw the medicine ball in a chest pass toward the wall. As you perform the medicine ball chest passes against the wall, reverse directions, and return laterally to the starting position. Ensure that you perform one chest pass for every sideways stride. To enhance challenge, shuffle swiftly and squat to an athletic posture. At the conclusion, abruptly reverse course and return to the starting position. Avoiding crossing your feet while concentrating on capturing an object increases cognitive engagement and improves cardiovascular health.

Enjoy 6 Exercises for Increasing Agility to not only increase agility but also enhance our health.