As an athlete we know how dangerous it can be to stretch your body to the maximum capacity which it can handle, but how can we avoid finding ourselves in this situation? Is agility training the solution?
Well, after years of training and working with professional trainers, I came to determine the importance of agility training, and why improving your ligaments is very important in athletes and all sports persons, plus reasons why agility workouts are very useful in your overall health.
We all want to be the best version of ourselves, especially if you are an athlete. Well, the difference between the average athletes and the elite athletes is how well they train and the types of agility workouts they tend to focus on. Agility training is a must for athletes who want to be better performers, since it brings out the best in them.
What is agility? Agility is the ability to switch the direction which your body is heading without losing your body stability or balance.
3 Proven Reasons Why Agility Workout Should Never Miss On Your Daily Workout Routine.
- Improves Your Coordination, Balance, quickness and Injury Prevention.
Agility workouts are very important in every sport, it makes you a better athlete. Have you ever watched gymnasts performing on a balance beam? Their movements are usually fluid, dynamic and perfectly balanced. All these skills are due to agility training which enables the body to be able to balance perfectly, while performing the dynamic movements.
Agility training mainly focuses on flexibility, increase control and body balance, allowing your body to maintain a proper body posture. While it significantly improves all these features, agility workouts also lowers the risk of potential injuries that may occur in your daily activities thus, your body learns good body placement through this body workouts, meaning the sensitive areas like your knees, shoulders and lower back are carefully protected while you moving faster.
- Mind and body connection.
Agility, speed, quickness, coordination and strength does not just come from moving faster or lifting more weight, it comes from your body and mind being able to communicate with each other more quickly, resulting to creation of good mind and healthy body connection which greatly improves the athletes performance.
- Increased short term results.
Often, agility workouts are also High Intensity Interval Training (HIIT) exercises, which usually produce noticeable results within a short period of time.
While you are working out, you should try to engage all your muscles which would translate into much greater result. This also helps to improve your recovery time, by building strength of the musculoskeletal system.
What Are The Best Agility Workouts?
The following are the best 3 agility workouts that every athlete should try for better performance:
1. Agility Dots (16 reps).
Imagine 4 dots on the ground and jump an x pattern across those dots, make sure you touch each dot in the 4 round.
Start from the bottom left corner, jump diagonally forward on the right dot then straight across to the top left, then diagonally back to the bottom right then finally to where you originally started to the bottom left.
2. Lateral Hops.
You should do 16 reps on each leg. Push wider and wider as you go on and keep the motion going as quickly as possible as you cover as much distance as you can.
3. Squat Jumps.
Drop down at squat really nice and low, then jump as higher up as you possibly can. Do 16 reps of this workout.
4. Ventral Hops.
Start with a small nice hop then as you go on let it get bigger and bigger. Try to challenge yourself to jump as far as you can but make sure you keeping it under control.
6. Lateral Jumps (Do 16 reps).
Use a full lateral jump with both legs at the same time rather than just one leg. Start with small jumps to long wide jumps and push as hard as you can, but do not go past that control point. Remember to try to stay as low as possible.
7. Jumping Lunges.
Drop down to a lunge and jump directly back up. Try to switch your feet as first as you can dropping back down as fast as you can with the opposite leg forward. Complete 16 reps.
8 Best Upper and Lower Agility Ladder Drills.
- In and out jumps.
- Hand over hand.
- In and outs (fast hands).
- Alternating jump lunges with squats.
- Alternating side lunges.
- Plyometric push ups.
- Splits jumps with rotation.
- Plyo push ups with knee tuck.
Benefits of agility ladder drills.
- Helps you to acknowledge several moving samples.
This enables you to switch your position in all possible directions plus improve your footwork and move your foot quickly through the ladder.
- Improves your overall stamina and quickness.
This is achieved by quickly repeating certain drills, thus the foot can quickly adopt the sample of movements improving your overall leg movement.
- Agility ladder is very useful in achieving great flexibility with your body.
- Greatly improves your balance and co-ordination.
Doing this drills will not only help with agility but they will really boost your endurance levels and speed!
In conclusion, agility training is not only for the athletes but also anyone looking to keep fit, lose weight and maintain a great body pasture. Try it and see how proud of you will be.