AGILITY

WHAT IS AGILITY?
• is the ability to
move and
change direction
and position of
the body quickly
and effectively
while under
control.
 WHAT IS THE • Speed is defined as the
DIFFERENCE ability to move the body in
BETWEEN SPEED AND one direction as fast as
AGILITY? possible.
• Agility is the ability to
accelerate, decelerate,
stabilize, and quickly
change directions with
proper posture.
• Quickness is the ability to
react and change body
position with a maximum
rate of force production.
WHY IS AGILITY • It helps performance in
activities that require
IMPORTANT you to change
direction quickly
whilst keeping
balance, strength,
speed and body
control. Not just about
the speed with which
an individual can
change direction. But
it's also defined by the
grace and fluidity of
movement.
 HOW DOES AGILITY
AFFECT OUR BODY
PERFORMANCE?
It helps performance in activities that
require quick change in direction while
maintaining balance, speed, strength and
body control. It is an important aspect in
many sports. Good agility can translate
into better performance and faster
response, and can give one an edge over
his competitors.
EXAMPLES OF AGILITY
EXERCISES

Forward Running
Lateral Running
Dot Drills
Box Jump Drills
L Drills
Shuttle Runs
FORWARD RUNNING
✓It can improve our posture, foot
strike (how the foot connects to
the ground), and running
efficiency.
✓It spurs our body to adjust to a
combination of forces — including,
gravity — without the temptation
of a comfy chair to fall into.

➡ Lean from ankles, not the waist

or shoulders
➡ Observe proper posture
 LATERAL RUNNING
✓It can improve our speed,
coordination, agility, and overall
athletic performance.
✓It is increases the range of motion
for the hips, and prep the body for
stabilization.

➡ Face front and move laterally

(sideways)
➡ Stay low on the floor to maintain
speed
➡ Lean towards the direction you
are heading
DOT DRILLS ✓It can improve the speed and balance of
footwork while also increasing your
cardio

1. X Drill (1-2-3-4-5)
2. X Drill Hopscotch (1-2-3 /1 foot/-4-5)
3. X Drill with Turn Around (1-2-3-4-5)
4. Z Drill (4-5-3-1-2)
5. M Drill (4-5-3-2-1)
6. Figure 8 Drill (4-5-3-2-1-2-3-4)
7. Big Arrow, Little Arrow (1-5-1, 1-4-1, 1-
3-1, 1-2-1)
8. Box Drill (1-4-5-2-1)
9. Single-leg Triangle (2-3-1-2 / left leg first)
& (1-3-2-1)
✓It uses the core, glutes, quads,
BOX JUMP DRILLS
hamstrings, calves, and arms.
✓It improves agility, balance, and
coordination.
1. Stand just in front of a box with feet
shoulder-width apart.
2. Swing arms and hinge hips back with
a tall chest, flat back, and engaged
core.
3. Swing arms forward, using
momentum to jump up and slightly
forward, landing softly with both feet
completely on the box.
4. Stand up, locking out the knees and
extending hips. Carefully step back
down to the ground.
 ✓It is used to evaluate and train explosiveness,
change of direction and speed.
✓It works on developing lateral change of
direction as well.

1. Remember to use the arms to generate

acceleration, don’t let it fall limp.
2. Run forward and touch the first cone.
3. Return to original cone, then run around the
second cone.
4. Loop around the third cone, then finish the
L DRILLS drill by going around the second cone back
to the starting line.
✓It involve repetitive running back and forth,
either over the same distance, or with changing
distances
✓It will measure different physiological attributes,
from short duration high-intensity tests
measuring speed and agility, to longer and
slower paced tests measuring aerobic fitness
(and many in-between).
✓It has 3 types: Agility shuttle test, Anaerobic shuttle
test, and Aerobic shuttle test.

20-yard shuttle test or the Pro-Agility Shuttle:

1. Run five yards in one direction.
2. Run 10 yards back in the opposite direction.
SHUTTLE DRILLS
3. Run five yards back to the starting point.
 Thank
you for
listening!