Agility
Definition- the ability to quickly change body position or direction of the body (from http://www.topendsports.com/fitness/agility.htm)
How it is used in sport- Agility is used a lot in basketball. Basketball is a fast moving game so you need the ability to change directions quickly. For instance if the ball changes direction you need the ability to get to it as quickly as you can.
Ratings- I have an 'excellent' level of agility for 13 year old females.
How it is used in sport- Agility is used a lot in basketball. Basketball is a fast moving game so you need the ability to change directions quickly. For instance if the ball changes direction you need the ability to get to it as quickly as you can.
Ratings- I have an 'excellent' level of agility for 13 year old females.
Exercises/Drills
Single Leg Ankle Hop
This exercise is pretty simple. All you need is an agility ladder.
Stand at the end at of the ladder and hop on one foot into each
square. Repeat on other foot. You can do this exercise as many
times as you would like, or what suits your body.
This exercise is pretty simple. All you need is an agility ladder.
Stand at the end at of the ladder and hop on one foot into each
square. Repeat on other foot. You can do this exercise as many
times as you would like, or what suits your body.
Three Cone Drill
This exercise requires three cones. Place the cones in a
triangle shape about 4.6m apart.Start at one of the end
cones. Sprint towards the middle cone, run around it and
return to your original cone. Next sprint to the cone
furtherest away from you remembering to pass the middle
cone. Sprint back in the fastest time possible.
This exercise requires three cones. Place the cones in a
triangle shape about 4.6m apart.Start at one of the end
cones. Sprint towards the middle cone, run around it and
return to your original cone. Next sprint to the cone
furtherest away from you remembering to pass the middle
cone. Sprint back in the fastest time possible.
2 in 2 Out Shuffle
This exercise, like the first drill single leg ankle hop,
needs an agility ladder. Stand at the end of the ladder,
place your right foot inside the first square. Next place
your left foot inside it too. The second the left foot
touches the ground remove your right foot from the
square and place it outside the ladder. Do the same
thing with your left foot. Repeat up and down the ladder.
This exercise, like the first drill single leg ankle hop,
needs an agility ladder. Stand at the end of the ladder,
place your right foot inside the first square. Next place
your left foot inside it too. The second the left foot
touches the ground remove your right foot from the
square and place it outside the ladder. Do the same
thing with your left foot. Repeat up and down the ladder.