When it comes to physical fitness there is one part that is often left out of the equation, yet is very important when it comes to performance: agility. Look at any athlete and you will see how important agility is. Most top athletes have a nimbleness about them that helps them work with a high level of efficiency. This agility and flexibility enables athletes to perform for longer periods of time and reduces the risk of injury.
There are quite a few exercise that you can do to help improve your agility both physically and mentally. Whether you work out at the gym or at home, these exercises can help you build your strength and stamina.
Purchase a set of small cones then set them up with one in the middle and three on each side, evenly spaced. You are going to move through these cones while creating imaginary letters -- M, N, I, T,Y. Go at a speed you are comfortable with; you may start by walking or feel fit and strong enough to shuffle. Decide which order you are going to go in and complete the movement patterns. As your skill increases you can move the cones further apart and work at faster speeds.
If you are already a runner but are looking to increase your agility, sprint intervals can help. You can do these sprints on a treadmill or outside. Try a 30 second sprint at full exertion then a 60 second rest period, which can be jogging or walking. Try for 10 intervals to start with.
Blow up two balloons, each a different color. Decide on a color order, so you may go green/red or red/green. Hit each balloon in the order you have decided to keep the balloons in the air. If this exercise seems too easy, you can try performing bodyweight squats between each contact with the balloon.
Explosive Medicine Ball Throws
Start with a medicine ball that weighs around four to six pounds. Bend into a chair squat then jump while throwing the ball. This is an explosive move, so you are projecting the ball as far as you can. You can begin with eight reps and increase weight and reps as you improve.
You will need an agility ladder for this exercise. Decide how you want to move your body through the ladder, you might want to march with high knees, run or shuffle. Recite the alphabet as you move up and down the ladder.
Using these exercises whether separately or placed together as a workout, can help you increase your agility and flexibility.
If you are looking for a coach that can help you in all areas of fitness, contact Ralph Roberts. Ralph Roberts will create a specialized plan to help you reach your personal goals.
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