That is why we want to give you the exact sets, reps, and exercises to increase your speed and agility! Who doesn't want to think they have super powers? This workout is one of the very simple ways you can exercise and strength train, while improving your balance and stability at the same time. Drop down into a squat again and repeat. Travis Hansen, C.P.T., is the director of the Reno Speed School at the South Reno Athletic Club, and was recently named the leading authority on speed training for the International Sports Sciences Association. Here are a few starter activities. f. Lateral split squat: 1 x 5 reps / leg. Physical agility is equally easy to build into a busy life. It is also excellent and efficient conditioning. Home / Videos / 8 Speed and Agility Drills That can be Done at Home. Skipping rope is a great way to work on being light on your feet, increase coordination, rhythm, speed, agility and quickness. used as a substitute for professional medical advice, Do a swing plant rep. Once you’ve turned around, sprint 10 yards and do another swing plant (turn the opposite direction), and then sprint back the other direction for 5 yards. Agility exercises 1. Take one lateral jump to the right, step, and perform one more lateral jump to the right. The easiest way to teach them is to start off by holding a treat to the tip of their nose, and then slowly moving your hand in the direction you want them to spin. Next bring one knee in and place a foot under the chest. You don't have to jump over Olympic-sized hurdles with this exercise! If the idea of a home workout makes you yawn, think again! Below I will guide you through the basics to start improving your speed and agility and help you get on track to becoming a more powerful and explosive athlete. c. Quadruped / bird dogs: 1 x 5 reps per leg This not only strengthens your muscles, it also helps focus your activity on a small scale. A. T-Drill: 2–3 sets x 4 reps per direction; rest 1-2 min between sets After holding it for ten seconds, switch legs and do the same. Lift and lower your legs 20 times. Something else that could be fun is making your own agility course at home. A. Speed agility training should be a combination of exercises that boost explosive velocity, agility, coordination and cardiovascular endurance. Plyometric box jumps: This is a fave of both Phelps and Stonehouse. Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the The goal of this exercise is to keep the stick upright for as long as possible. These benefits carry into sports and other physical activities. 40 Yard Dash w/ Double Resistance Chute. This workout combines everything you need to get faster into one 20-minute cardio blast. Use a broomstick or other pole and balance it between two low objects like a stack of books or flower pots. Playing next. 1-2 stick: 5-8 sets x 20 seconds; rest 1-2 minutes between sets d. Quads: 20 sec on each side You should notice a difference in your agility and leg strength after a short time. Agility … Sprinting in place is also perfectly suited to high-intensity interval training (HIIT). 1. Get together with family or friends to make a competition out of a variety of agility exercises. Plyometric Training Exercises & Agility » ForeverFitScience. Try four or five all out sets for 30 to 45 seconds of work with no more than 45 seconds of rest between sets. e. Forward split squat: 1 x 5 reps / leg Try to do these exercises 2 to 3 times a week. On your hands and knees, extend your right leg behind you and your left arm in front of you. People always say, “5 minutes of jump rope is worth 30 minutes of jogging.” Here’s a couple of great workouts to try: First workout is a jump rope crank. Boost your speed and reflexes. Plant your right leg, and then swing your left leg across your body another 90°, plant your left leg, and rotate again so both feet are set. The dynamic cardio moves will increase your agility and coordination while the strength exercises build muscle and endurance. Quickly push the leg back while bringing the other leg to the chest. And health bent slightly standing straight, lift the other knee up waist... The thighs are parallel with the arms at the same time, the upper body stabilize... Body helps stabilize the body to waist height and bring it down landing! Not only strengthens your muscles, it also helps focus your activity a. ; 30 sec rest use a 12-18″ tall barrier or low hurdle all around more robust.! Strength exercises build muscle and endurance workouts I have mentioned, if you are an! 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