Exercises to Improve Your Agility!

Note: Ensure you are well before you attempt these. If you feel any discomfort, cease the activity immediately and get medical attention. Read and understand the Safety & Indemnity form before you proceed further. Remember, your health and safety are a priority!

Having good agility helps us in situations to swiftly avoiding someone without bumping into them or to steer clear of a slippery situation. In sports, it allows us to dodge away from opponents or to get to the ball more swiftly. Incorporate these exercises in your physical activity routine to improve your speed, agility, and ability to change direction while maintaining a sound balance!

Z-Drill

1. Place 4 cones approximately 5m apart
2. Begin the exercise by starting at the first cone with a lowered center of mass and a stance wider than shoulder-width
3. Side shuffle to the next cone while keeping the body low
4. Nearer to the next cone, rapidly transition into a sprint toward the cone located on the diagonal
5. Approaching this cone, decelerate and transition into another shuffle (as with the second step)

Y-Drill

1. Start at a cone 9m away from a person who will act as the director
2. Run toward the director and change direction based on the direction in which the director points
3. The director should point left or right when the athlete reaches the halfway mark (4.5 m) in relation to where the director is standing (mark this with another cone for the director to refer to)
4. As you approach the director, change direction as soon as possible, accelerating to one of the two cones that are placed at an angle of 45 degrees and 2.7 m to the left and right of the stimulus

Reactive Arrow Drill

1. Place 2 cones/markers at the left and the right from the centre with 2m distance apart from the centre
2. Director should prompt the individual of the various directions randomly (up, down, left, or right)
3. Once prompted, swiftly perform the following actions accordingly:
   UP – Jump
   DOWN – Squat
   LEFT – Side shuffle to the left
   RIGHT – Side shuffle to the right

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