When you think about an agility workout, what comes to mind?
So agility training is the throw in of exercise that incorporates those movements.
For many of us, agility training slowedor even stoppedonce organized sports practice ended.
Kelsey McClellan
But continuing these movements can have real-life benefits that go beyond hitting your fitness goals.
Strengthening that full-body communication is essential to a total-body fitness routine.
Thats why agility training can help reduce your risk of injury, both in your trainingandin everyday life.
Ive predominantly picked unilateral, or single-sided, moves because thats what challenges our balanceand brain, says Jamison.
Ready to move your feet?
Heres what youll need for this challenging 20-minute agility workout.
The Workout
What youll need:Anexercise matfor extra cushioning and a bench or step.
Swing your arms across your body to help you jump farther.
Land on your right foot and bend your knee slightly, balancing on that foot for a second.
Jump back to the left, landing on your left foot.
Continue for 30 seconds.
Transverse Lunge to Power Skip
Stand with your feet hip-width apart.
Keep your left foot pointed straight ahead while stepping to the right side with your right foot.
Place your right foot at a 90-degree angle and push back into your right hip.
Drive your right knee toward your chest and hop with your left foot.
Come right back into the transverse lunge position on the same side.
Thats 1 rep.
Continue for 30 seconds.
Switch sides for the second round, and then do 15 seconds on both sides for the third.
Keep your back flat, your legs hip-width apart, and your arms shoulder-width apart.
Move your right hand and left foot forward an equal distance while staying low to the ground.
Switch sides, moving your left hand and right foot.
Repeat the movement while alternating sides.
Split Lunge Jump
Stand with your feet together.
Your right knee should be above your right foot, and your butt and core should be engaged.
Hold your hands in front of your chest.
Push through both feet to jump straight up, swinging your arms by your sides to add momentum.
As you land, lower into a lunge before immediately jumping again.
If this is too challenging, perform regular alternating lunges without the jump.
Bend your elbows so that your hands are by your shoulders.
This is the starting position.
Hinge forward at the hips and reach your arms forward as you extend your right leg behind you.
Keep your standing leg slightly bent as your torso becomes parallel with the floor.
Pause for a second, then reverse the movement to return to starting position.
This is the starting position.
Step your right foot diagonally behind you and lower your right knee until it almost touches the floor.
Your front knee should bend to about 90 degrees.
Drive through your left heel to stand back up and return to the starting position.
Bend both knees to 90 degrees as you sink into a lunge.
Focus on keeping your core engaged and your hips tucked (dont stick your butt out).
Push off the ball of your right foot and drive your knee toward your chest as you hop.
Come right back down into the reverse lunge position, with your right foot stepping back.
Thats 1 rep.
Repeat the whole sequence on the opposite side and continue alternating for 30 seconds.
Bulgarian Split Squat
Stand with your back to your bench or step.
Bend your knees to lower down into a split squat.
Driving through your left heel, stand back up to starting position.
Alternating Forward to Reverse Lunge
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