Tuesday, July 17, 2012

"Workout Routine Part 4: Agility Drills"

Most people have this crazy illusion that working out is only done inside the gym. Wrong! You can get an amazing workout outside without any weights and you can enjoy this summer weather while doing it.

As I assess my clients, I notice that the majority of them have tightness in their hip flexors, hamstrings, and calves. Of course the first thing that comes to mind is that they need to do some release work (SMF/Foam roll), but I also wondering if my clients are doing anything besides lifting weight, due to their tightness.  As a trainer, this gives me an opportunity to introduce them to something new - Agility Drills.

Agility is the ability to change the direction of the body in an efficient and effective manner. Agility training helps improve balance, coordination, speed, reflexes, strength, and endurance. This type of training is not only for athletes but is beneficial for non-athletes as well. In our daily routine, we need balance and coordination when walking, going up the stairs, carrying groceries, etc.

Here is an agility workout that you can add into your weekly routine:

July 17 - Agility Workout*

1) 10 - 50 yards (dash)

2) 10 - 20 yards (side shuffles)

3) 5 - 20 yards (Tuck Jumps)

4) 5 - 20 yards (skips for high)

5) 5 - 20 yards (high knees)

6) 5 - 10 yards (single legs hops)

7) 5 - 10 yards (back paddle)

8) 5 - 10 yards (crab walk)

9) 5 - 10 yards (bear crawl)

10) 10 - Hill/stairs (up and down)

*This agility workout does not require any equipment. If you have an agility ladder, box, circles, or cones you can also incorporate those tools as well.


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