The goal is to stop at the cone and return without letting the feet cross over the area marked by the cones. Facing the same direction the entire time, side step while shuffling between the cones, touching each cone with the outside hand. In addition, agility training should be avoided if your client currently has a lower-extremity injury or instability, as abrupt stopping and turning pose a risk to unstable joints.
#10 yard shuttle run full#
Be sure to gradually work your clients up to full speed by practicing drills that are initially performed at submaximal speed to ensure proper technique. Note: Speed and explosiveness are components of advanced drills. Add agility drills to your clients’ workouts twice a week.
#10 yard shuttle run free#
Feel free to have your clients perform the drills more than once as they learn the patterns and gradually work up to faster speeds.
Take about 20 seconds of rest between attempts. Each drill takes about 20 seconds or less to perform. So, how agile is your client? To find out, try the following drills at the beginning of your client’s next workout, immediately after the warm-up. Agility training techniques include side-stepping, turning and shuttle running (i.e., forward and backward running to and from designated markers). Another significant benefit is that training for agility brings a sense of fun and playfulness to a workout, which I find especially important for continued motivation. In a practical sense, I like to add agility drills to my clients’ training programs to help them develop better balance, coordination and quickness. Adding agility training to your exercise program may help you successfully and confidently respond and adapt in unpredictable situations. While most of us navigate through our days in a predictable manner, there are times when we may need to regain balance (e.g., after stepping off of an unseen curb) or move quickly in an unpredictable pattern (e.g., dodging traffic). It’s easy to conceptualize why athletes would spend time on this type of training, but is a focus on agility important for non-athletes as well? The answer is yes, and it stems from the need to perform daily functions with ease and confidence. Hence, athletes often devote time to speed training, which incorporates moving rapidly from one point to another in the shortest timeframe possible. As described in this example, the ability to develop and harness speed is also a component of agility mastery. For example, a basketball player demonstrates agility when he sprints down the court at a high speed (acceleration), quickly brakes (deceleration and stabilization), and cuts to the left and jumps (acceleration) to make the shot. Agility training is commonplace in athletic competition preparation. When agility skills are mastered, you can accurately and rapidly change course, which involves the application of acceleration, stabilization and deceleration, all at the appropriate times. Agility is the ability to move quickly in any direction, particularly as you stop abruptly from moving on one path to start again on a different one.
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