Agility is the ability to change the direction of the body in an efficient and effective manner and to achieve this you require a combination of:
How do we improve agility?
We can improve our agility by improving the component parts of agility (listed above) and practicing them in training.
The main objective of agility ladder programs is to promote a wide range of different foot and movement patterns. Through practice these movements will become second nature and the body will be able to respond quickly to various sport specific movement patterns.
With the use of an agility ladder we can improve our agility by practicing movement patterns in training. The standard ladder is 10 yards long with 18 inch squares but you can construct your own ladder using sticks, lino strips or tape.
When beginning an agility ladder program start with 2 to 4 drills and once you master these then introduce new drills.
Speed through a ladder can indicate much about an athlete's quickness. A time of less than 2.8 seconds for males and 3.4 seconds for females for running the length of a 20 rung ladder, one foot in each rung at a time, is considered as excellent for senior athletes.
Detailed below are some ladder drills you could use.
As Exercise 6 but moving laterally with the left foot.
How do we measure agility?
There are a number of tests to measure an athlete's agility. They include:
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