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a·gil·i·ty - The ability to move quickly & easily. . . But can you?

Writer's picture: Coach BennettCoach Bennett


In a world where change is constant and uncertainty is the new normal, the ability to adapt quickly and effectively has become more crucial than ever. This is where agility comes into play, serving as a cornerstone for success in both life and business. Athleticism is the beating heart of every sport, and at its core lies the indispensable quality of agility. Whether you're dribbling a basketball down the court, maneuvering through a crowd of people who are trying to hit you, agility is the secret sauce that separates the good from the great in athletic performance.



What exactly is agility, and why is it so important

At its core, agility is about flexibility, resilience, and the ability to respond swiftly to changing circumstances. It's about being able to navigate the twists and turns of life and business with grace and confidence. One of the primary reason’s agility is essential is its role in fostering adaptability. In today's rapidly evolving landscape, what worked yesterday may not work tomorrow. Whether it's technological advancements, shifting market trends, or unforeseen disruptions, the ability to adapt is paramount. Agile individuals and organizations can pivot quickly, embracing change rather than fearing it.


Agility is more than just the ability to move quickly; it encompasses a combination of speed, balance, coordination, flexibility, and reaction time. It's about fluidly transitioning from one movement to another, swiftly changing direction, and maintaining control and stability throughout.




In basketball, agility is king. Players need lightning-fast footwork to evade defenders, explosiveness to drive to the basket, and the

ability to change direction on a dime to create space for shots or defensive stops. Soccer is a dance of agility on the pitch. Players must navigate through opponents with agility to maintain possession, execute quick passes, and swiftly change direction to evade defenders or chase down loose balls. Agility is essential in football. From evading tackles as a running back to maneuvering through traffic as a wide receiver or swiftly changing direction as a defensive back, football players rely on agility to outmaneuver opponents and make game-changing plays. Agility is a game-changer in tennis. Players need sharp reflexes and nimble footwork to anticipate their opponent's shots, swiftly cover the court, and execute precise movements to return the ball with power and accuracy.


Developing agility requires a holistic approach that combines strength training, plyometrics, agility drills, and sport-specific skill work. Agility ladder drills, cone drills, reaction drills, and balance exercises are just a few examples of agility training techniques that athletes incorporate into their regimens to enhance their performance on the field, court, or track. Here are some example exercises for you to use below:


Basic:

Jumping Jacks: Perform sets of jumping jacks to improve cardiovascular endurance and coordination.

Body Weight Squat: Squats help strengthen the lower body muscles, including the quadriceps, hamstrings, and glutes.

Push-ups: Push-ups are great for building upper body strength, particularly in the chest, shoulders, and triceps.

 

Intermediate Drills:

Ladder drills: Use an agility ladder to perform various footwork drills, such as high knees, lateral shuffles, and quick feet drills.

Box Jumps: Jump onto a box or platform from a standing position, focusing on explosive power and landing softly.

MEDBALL Throw: Perform overhead throws, chest passes, or rotational throws with a medicine ball to improve power and coordination.

 

Advance Drills:

Plyometrics Push-Ups: Perform explosive push-ups where you push yourself off the ground with enough force to briefly lift your hands off the ground.

Depth Jumps: Step off a box or platform and immediately jump as high as possible upon landing, focusing on the quick and powerful movement.

Cone drills: Set up cones in a pattern and perform agility drills such as T-drills, 5-10-5 shuttle runs, or zig-zag sprints.

Complex Training: Combine strength exercises with plyometric exercises in a superset fashion to improve both strength and power simultaneously.


Be on the look out for our example and training videos on our Facebook, Instagram and TIKTOK


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If there are topics, you would like us to discuss or touch base on email txcodered@gmail.com





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