Trained Sports Blog

Supercharge Your Workout with Agility Training! Why & How?

by Christopher Toal on Sep 05, 2023

Adding Agility Training to Your Fitness Routine: Why and How?

Want to switch up your workouts? Agility training might be what you've been missing. It isn't just for athletes. People of all fitness levels can give agility moves a try, and they're a lot of fun.

In this post we'll cover why agility work is worth a spot in your routine, eight easy ways to add it, and answers to the questions people ask most.

Why Add Agility Training?

Agility work is a fun way to mix up a routine that has gotten a little boring. Here's what people like about it:

Coordination. Quick footwork and direction changes get your brain and body working together. That comes in handy in sports and in everyday moments, like catching a ball or reaching for something on a high shelf.

Speed and quickness. Agility drills have you starting, stopping, and cutting. That can help you feel quicker in sports like soccer, basketball, or flag football (and maybe when you're chasing the bus).

Balance. Many agility moves have you staying steady on one foot or changing direction, so you practice body awareness along the way.

Heart-pumping fun. Agility drills get your heart rate up and use your whole body, so they feel like real work even when you're smiling.

Variety. Regular workouts can get repetitive. Agility work is like a playground for adults. You jump, sprint, and pivot, and that makes it easier to look forward to your next session.

8 Ways to Add Agility Training to Your Routine

1. Footwork drills. Mark a ladder shape on the ground with chalk or tape and practice a lateral shuffle or in-and-out steps.

2. Cone drills. Set cones up in your backyard or at the park and weave through them with quick direction changes.

3. Jumping exercises. Mix in vertical and side-to-side jumps.

4. Balance exercises. Try one-legged stands or a balance board.

5. Plyometric moves. Think box jumps or burpees, done at a pace that feels right for you.

6. Sport-specific drills. Copy the movements from your favorite sport, like soccer, basketball, or flag football.

7. Bodyweight circuits. Combine high knees, side bounds, and mountain climbers.

8. Intervals. Add agility drills to your interval workouts for a fun challenge.

Easy Gear to Get Started

You don't need much. Here are a few budget friendly things that make agility drills easier to set up:

Speed hurdles: adjustable and great for quick feet
Agility cones: for cone drills and markers
Balance boards: for steady-on-your-feet practice
Resistance bands: to add a little challenge
Agility rings: handy for footwork drills
Reaction balls: they bounce in unexpected directions, so you stay on your toes
Agility poles: great for building obstacle courses

Frequently Asked Questions

Is agility training okay for beginners?

Yes. You can scale it to any level. Start with simple moves and go at your own pace.

How often should I do agility drills?

Two or three times a week is a nice starting point for many people.

Do I need special equipment?

No. A few cones or some tape on the ground is plenty, and lots of drills need nothing at all.

Can I do agility drills at home?

Absolutely. A small yard, driveway, or even a clear living room corner works.

Is agility training only for athletes?

Not at all. Anyone who wants a fun way to move can try it. If you have health concerns, check with your doctor first.

How long should an agility session last?

Many people do 10 to 20 minutes. Start short and build up.

Can kids do agility drills?

Yes! Make it playful with cones, lines, and games.

What are some simple agility drills?

Try cone weaves, side shuffles, and quick feet in place.

Give It a Try

Agility work is a fun way to mix up your routine, whether you play sports or just want a more playful workout. Pick a couple of drills, start small, and enjoy it.