"Agility", chasing the ball quickly in front of the net and changing direction quickly, because the opponent is caught off guard by a few tenths of a second ... usually the most exciting and impressive part of the game, and it is often the key to winning or losing.
The word agility is often used in athletes, which is needed in almost all competitive sports. Generally speaking, agility emphasizes "deceleration" and "acceleration" more than straight sprint, which includes the ability to "change direction and action". This is a special technology.
In order to strengthen this special event, besides practicing related movements, it is also urgent to improve muscle strength, explosiveness and coordination. Here are some training methods for you. The tools are so simple that even ordinary people can practice in the gym.
1, lateral reinforcement training
The ability of lateral movement is very important for athletes, whether it is dribbling in different directions on the basketball court, observing the position of opponents when moving in the boxing field or observing the position of teammates when American football is running, accelerating and changing the sprint direction, it is very useful.
Of course, lateral movement alone is not enough. How to change the direction of movement in a short time, explosive force is the key at this time. Therefore, training agility is usually associated with intensive training.
Note: both jumping box and hurdle can be practiced, but considering the proficiency and height, you can start with the pedal.
2, rope ladder agility training
Rope ladder is very practical, and it is also the basic equipment for agile training. If you want to do a good job in rope ladder training, it is essential to practice frequently, and the focus of visual gaze is also the key, that is to say, it is best to keep your eyes fixed at the same point, which can help you reduce unnecessary moving paths when changing directions.
3. Point movement
Enhance the strength and flexibility of ankle and knee joints through rapid exercise. The training of inching is not difficult. You can draw five circles on the floor, do the training of opening and closing, continuous jumping on one foot and moving back and forth, and also increase the speed of body movement and improve agility.
4. Jumping box
For specific actions and specifications, please refer to the following three articles: 25 demonstrations of correct actions and common mistakes of skipping boxes "I" and "II".
The representative of rapid telescopic compound training: box jump, not only from bottom to top, but also continuous jump, side jump, landing first and then jumping, and many changes.
5. Hurdles
Hurdles are often seen in football players' training, similar to rope ladders and jumping boxes. Some people will replace it with a small gold tower, jump over obstacles with continuous jumps and different steps, and finally sprint for a short distance to improve their "re-acceleration" sports ability.
6. Stair running
If the above equipment is still hard to find, then there is absolutely no problem with the ready-made stairs! Although running stairs has no direct influence on agility training, it can train the explosive power of lower limbs and apply it to acceleration skills.
Now you probably know how to improve your agility! But don't ignore an important point that must be strengthened: muscle strength. All the agile training you see, without muscle strength foundation, can't support the energy generated by explosive force.
In other words, without muscle mass, it is impossible to have good explosive performance; In addition, if the strength of joints, ligaments and muscles is insufficient, they cannot cope with the need for agility to change direction and accelerate. Therefore, perfect muscle strength training is fundamental. As for some people, do ordinary people need agility? I think it's suitable for immediate use. The bus is out of date as soon as it flashes.