If I were to tell you that there is one method you could use in your training routine to improve performance in all areas, you would at least pay attention to it. The truth is that most of the fitness industry has done a great job of disclosing all available training styles to ensure results.
However, for whatever reason, agility training continues to take a backseat even though the evidence and real world research is there to support its inclusion for literally anyone involved in fitness. First, let’s take a look at the basic terminology to get started.
What is agility training?
Depending on who you’re studying or referencing, the general definition of agile work will certainly vary, and it’s unfortunate and unnecessary. Since there is no universal term or appreciation for the word, that alone can make it hard for people to understand things and prevent them from appreciating what training style can do for your progress in the gym. Agility and quickness are practically synonymous with change of direction training. All of the above involves performing various movements in all available planes of motion, at self-adjusting speeds and effort levels. In other words, agility training can be defined as simply satisfying movement in all directions through various exercises.
Here are some basic examples of agility training drills:
*Slide training
*Chasing games and reactive tag
*Variations of Cone Drill (ie L-Drill, Professional Agility Shuttle Racing, Illinois Drill)
What can agility training do for you?
A better question might be, what can’t agility training do for you? Agility work can literally help improve every area of fitness and address key skills that you might be neglecting and may be hindering in some way. For example, research has clearly shown a correlation between agility scores, vertical jump performance, and running speed.
Detractors will probably comment, “Well, I’m not an athlete, so agility wouldn’t be good for me.” Fair concern, but agility work as mentioned above can transcend all sorts of training goals. For example, when it comes to fat loss efforts, almost everyone can appreciate that burning as many calories as quickly as possible is the ultimate goal in achieving your desired physique sooner rather than later.
Fortunately for you, agility training involved tremendously high metabolic rates and caused you to burn calories and fat at a very high rate. No matter what level of client or athlete you are, you can easily select the right variations to fit your current skill level and goals and create just the right intensity. Here is a progressive list of agility drills that you can incorporate into your workouts today:
Beginner level:
* Slide
* Mixtures of resistance bands
* ramp mixes
*Low level motion circuitry
*Pagan
Intermediate level :
* 1-2 suit
*Cone-T-Drill
*Box drill
*Practice of the oscillating plant
*Agility circuits in bands
*Mirror drill
Advanced Level Agility:
* Professional Shuttle Race
*L-Hole
* Mock Illinois
*Chasing games and reactive tag
