Do you have the coordination, speed, strength and stamina for these moves?
Agility is the ability to change your body's position efficiently. It requires an integration of balance, coordination, speed, reflexes, strength, endurance and stamina.
Agility means different things to different people. For some it might be racing around a footy field, for others it might be a walk. These exercises should improve everyone's agility.
Why? A perfect agility test: you're accelerating, decelerating and changing direction quickly.
How? Set two markers about eight large strides apart. Place your hand on one marker and start your watch. Sprint to the other marker, touch it with your other hand, turn and sprint back. For speed, time each rep and rest between each.
Easier option: Set the markers closer together and walk between them.
Sets and reps: For speed: 10-20 reps.
For stamina: 3-5 sets of 60 seconds.
Why? Jumping uses lots of muscles and is great cardio.
How? Stand on a flat, soft surface. Squat and place your fingertips on the ground. Jump up, raise your arms and land 1m in front of where you started. Touch your fingers to the ground and repeat.
Easier option: Squat and, as you rise, without stopping, go up onto your toes.
Sets and reps: 3-5 sets of 10-20.
Why? By reducing the amount of time you spend on the ground, you'll improve your speed.
How? You can make your own ladder out of ropes, or even chalk. Have about 15-20 rungs. Run down the length of the ladder, knees high, both feet landing in every square. Once you've finished a length of the ladder, run back to the start and repeat.
Easier option: High-knee marching. Try to keep your heels off the ground.
Sets and reps: Run 4 lengths, rest, and repeat for 3-6 rounds.
Why? Lateral movement is an often-forgotten part of training. Different muscles are used and your core is stressed in a different way.
How? Jump sideways over an object. The taller the object, the harder and riskier it is. You may want to start with a skipping rope and build up to a raised object. Try to leave the ground and land with both feet together. Land softly on your toes with bent knees. Stay tall through your torso.
Easier option: Walk or skip 5 reps to your left, then 5 to your right.
Sets and reps: 3-5 sets of 10-30.
Why? You have to squat to get to the ground and use your core and obliques to crawl under the hurdle.
How? With raised knees, crawl through a hurdle, such as a broom between two chairs. Stand, turn around and repeat.
Easier option: Put your knees on the ground or make the hurdle higher and raise your hands.
Sets and reps: How many reps can you do in 30 or 60 seconds? Do 3-5 sets.