The key to increasing an athlete’s ability to compete is to improve their agility. There are many types of drills that can help improve agility and change-of-direction movements.
The most important thing is that coaches and trainers learn how to build the foundations.
In a Hurry? Call us at 586-453-9846
Lower Limb Agility Training
I started agility training with the foot. We can isolate it using bilateral or unilateral movements. I may have my athletes do pogo jumps back and forth for 15 yards using only one leg. You will notice fatigue in your ankle and hip if you try this.
It is important to build strength in the lower leg for agility training. Line hops are another great technique that I like to use. You simply jump forward and backward over a horizontal line. You can do this unilaterally or bilaterally, using either one foot or both. These drills teach athletes how to land with force and immediately redirect that force in the next jump.
Check out this article to learn how to train for more force absorption and eccentric movements.
Hip Agility
After increasing the strength threshold for the lower leg, I like to add a few more fundamentals that focus on the hip. This is why I use the power shuffle, with an emphasis on hip abduction. You drive off your back foot to create a plyometric explosion that moves laterally in the frontal plane.
I teach my athletes to do lateral shuffling by lowering their hips and placing their feet wide. Focus on keeping your feet wide as you move laterally to work the outer hips. In agility training, I sometimes use the phrase “quick and dirty” because you should be moving at the same speed as you would on the court or field. You may not use this wide stance very often during games, but if it happens, you’ll want to be able to transition smoothly and quickly.
In a Hurry? Call us at 586-453-9846
Dynamic Fundamentals
Next, we use a quick-step karaoke in our agility training. This drill is usually used as a warm-up by athletes and coaches, but I use it to improve crossover footwork. For agility training, keep your shoulders, hips, and toes squared. As an athlete, you should become a master of this technique. Learn to sync your arm swing and feet so that you’re always prepared for the next move.
Learn More About the Fundamentals of Agility Training
It’s important to realize that the drills most coaches and athletes use as warm-ups can actually help improve agility on a new level. You can improve your ability to change direction and speed by adding intensity and volume. You’ll see great results when you add elements such as multi-directional agility and plyometrics.
In a Hurry? Call us at 586-453-9846
Your Success is Our Priority
We understand that making a change in your fitness routine can be challenging and sometimes even frustrating. That’s why our approach is about more than just exercises—we focus on helping you see fitness as a natural part of your lifestyle. Our team believes that building healthy habits leads to a healthy, fulfilling life, and we’re here to support you every step of the way. With us, you’ll gain the confidence, knowledge, and motivation to make lasting progress.
Let us help you create a fitness routine that not only meets your goals but also becomes an enjoyable part of your everyday life.
Contact Apex Performance Today
All these features combined make it easy why so many people choose Apex Performance power station gym & sports conditioning over other options in Tampa: Its convenient location coupled with its comprehensive approach towards physical activity & health make it an ideal place for anyone wanting to achieve peak performance levels both mentally & physically! Members can take advantage of personal training in Tampa, one-on-one training, small group classes, and specialized courses for a wide variety of athletics, youth sports training, and nutritional guidance! Check out what others are saying about.
