Agility Drills

When planning a workout routine, any athlete seeking to maximize his potential needs to focus just as much on fluidity of motion and agility as their strength and endurance.

Training your agility is easily done by adding agility drills to your regular exercise routine. As to what sort of agility drills you can add, the list below contains a wide variety of various drills, as well as how they can be properly and safely executed.

Highly Effective Agility Drills

Here are some proven agility workout to help you improve both your speed and vertical jumps:

Shuttle Runs

Perfect for athletes who participate in any variety of stop-and-start activities, such as basketball, hockey, soccer, etc.

  1. Place two markers, with 25 yards of space between each other.
  2. Sprint from one marker to the other, then return.
  3. Change up the method by which you approach the markers during each set. Example: Perform one set by running straight toward a marker, then turning to face the starter marker as you approach it. Then do a second set where you sprint back and forth while moving your legs sideways.

A final set can then be done where you maintain facing the same direction, sprinting backwards to your starting marker.

Spints (Fore-Back) 

Perfect for developing foot speed, useful to athletes who need to focus on speed and swiftness.

  1. Place two markers roughly 10 yards apart.
  2. Warm up and then dash from one marker to the other.
  3. Run or jog backward to the first marker. This counts as one repetition.
  4. Continue to ten repetitions.

Stair Exercises

Incorporating the ascent and descent of stairs adds a cardiovascular element to any athlete’s agility training. Most athletes practice around a stadium or at a gym with bleachers and can make use of them for this sort of drilling.

  1. Begin by walking up the steps, counting the descent as a rest period.
  2. Perform 10 sets of stair exercises per workout.
  3. Avoid running stairs during your first workout routine to prevent muscle soreness.
  4. Engage in stair routines no more than twice a week.
  5. After three weeks of stair exercises, your body should be acclimated enough for stair running.

Tuck Jumping

These are simple drills to help train both agility and power.

  1. Position your body so that you are standing. Your feet should be spread a shoulder-width apart while slightly bending your stance at the knees.
  2. Jump straight up, bringing your knees to your chest while in the air.
  3. Swiftly touch your knees with your arms, then release them.
  4. Repeat as soon as you land.

There are countless other examples of drills which focus on training an athlete’s agility and speed, but the exercises mentioned above should give you a nice foundation for your personal exercise routine or the routine of your team.

Learn how these drills help improve your jump

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