At present, there is no globally accepted definition of agility, which is usually considered as the ability to change direction quickly or the ability of the whole body to change direction quickly and move and change direction quickly.
In daily life, people who are inflexible and weak in agility often show stiff and slow movements. With the increase of age and aging, this is caused by the weakness of the whole reaction system. But for a flexible person, he can take appropriate actions in time according to different situations, and it is not easy to fall and get hurt.
Share six training methods to improve agility today. Fitness instructors can use these methods in their usual training programs for members, and fitness enthusiasts can also use these small methods in their daily lives.
Rope ladder action practice
Need tools: If there are no tools in the rope ladder at home, you can also draw the rope ladder with chalk (just like playing hopscotch when you were a child), or find some venues with squares on the floor.
Rope ladder training is like a child jumping squares in an open space. You can train your child's muscle strength and flexibility in fun, and it is not easy to get hurt. Similarly, adults can also refer to this way to improve their athletic agility.
Training method: Using flexible ladder (refer to the selection tool in the above figure), you can choose a way to cross the ladder independently. For example, you can start by raising your knees across each grid, or you can constantly change the rules in the process, for example, first move your left foot to 1 grid, then move your right foot to the second grid and your left foot to the third grid. Or accelerate, suddenly change direction, slow down and make an emergency stop, turn around while moving, etc. This training mode can greatly improve the speed, agility and physical coordination of participants.
It is suggested to choose an action that allows the participant to move along the rope ladder in the forehead plane, a training that allows him to move in the sagittal plane facing the rope ladder, and a training that includes rotation or horizontal plane.
Hurdling practice
Need tools: Small fence, also called banana fence, is the kind that Liu Xiang crossed.
Training method: Use 6-inch or 12-inch columns (these can be cones, yoga blocks, or anything at hand), and arrange columns 5 to 10 in a row, parallel to each other.
Step by step across each column, in the process, you can design different requirements. For example: high-frequency running, leg-lifting running, running forward with one leg down, jumping with both legs, jumping with both legs, jumping sideways, etc.
When you are proficient, you can try to speed up the hurdle and pause.
Agile ball training
Need tools: agile ball
If you exercise alone, you can bounce on the wall. If you train with your partner, you can be the one who throws and catches the ball. Because the agile ball will bounce in different directions, it will test the trainer's eyesight, agility and prejudgment.
First, practice catching the ball with both hands, then try to catch the ball only with your dominant hand, and finally, move on to catching the ball with your infrequent hand. Hand-eye coordination helps to increase mental stimulation. In the process of catching the ball, your heart and legs will be exercised.
Balloon training
Need tools: several balloons of different colors.
Use two balloons of different colors and choose the order in which you touch them (for example, yellow, then blue). Alone or with a partner, keep balloons in the air and hit them in the order they choose. If you want to try more challenges, you can do a weight-bearing squat between each balloon contact and then hit the next balloon. If you are excited, try to do a push-up jump between each balloon contact. Remember, hit the balloons in the same order and don't let them touch the ground. This is good exercise for children. In order to increase the interest, the number and color of balloons can be appropriately increased.
Conical training
Need tools: cones, the number can be determined by yourself.
Seven cones are arranged in the pattern shown. Use the letters M, N, I, T, Y, choose an order, and you will create these letters with your pattern through the cone. When you move each pattern at a speed that suits you, touch each cone that creates letters.
Depending on your health, you can choose to walk, jump, jog, sprint or mop your feet. After completing each letter with your action mode, change the order of the letters and try again. If you are doing this training project with friends and like a small competition, you can specify a good time to complete this mode (for example, participants must touch all the cones representing M, N, I, T and Y in sequence within 15s) or rotate between each letter.
Fitness (solid) ball training
Need tools: a medium-sized fitness ball
Use a medium-sized fitness ball (a weight suitable for your fitness level) and stand in front of a concrete (or other stable) wall for 2 to 5 feet (about 0.6 m-1.5 m), depending on the length of your arm. When you move laterally 10 to 20 feet, throw a fitness ball at the wall in your chest. When you do a fitness ball, your chest sticks to the wall, reverses direction and moves back to the starting position laterally.