How to Improve Your Agility

Thứ bảy - 27/04/2024 01:14
Agility refers to the quality of quickness or resourcefulness that can relate to your physical or mental abilities. Being agile is not a natural trait, so you've got every chance of improving your ability. If you do the right things, you...
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Agility refers to the quality of quickness or resourcefulness that can relate to your physical or mental abilities.[1] Being agile is not a natural trait, so you've got every chance of improving your ability. If you do the right things, you can quickly see improvements in both your physical and mental agility.

Method 1
Method 1 of 2:

Improving Physical Agility

  1. Step 6 Jump hurdle drills.
    Set up a 5-10 count row of 6 or 12 inch (15.2 or 30.5 cm) hurdles in a straight line. Starting beside the first hurdle, jump over it with your first leg, pausing for a few seconds before you drop your other leg to stand in between the first two hurdles. Jump back over the first hurdle, returning to start. After this, repeat the same lateral jump across block 1 and then block 2 before moving back to start. Follow the same pattern for all the blocks, jumping over all of the hurdles before returning to start. Repeat with your other side, turning around and leading with your opposite leg.
    • Once you have mastered this, try increasing your speed over the hurdles, removing the pause in between each jump.
    • Instead of hurdles, you can use cones, yoga blocks, or any 6 to 12 inch (15.2 to 30.5 cm) object you have on hand. Just make sure it is in a shape that is easy to jump over and that won't cause injury.[6]
    • If you are just beginning, try the 6 inch (15.2 cm) first. If that is still too tall, try a smaller object or simply jump imaginary hurdles in the air. After completing a few weeks of this exercise, you can add additional height.
    • The purpose of these types of drills is to increase your balance and stride length. This will help you improve your performance in sports such as tennis, soccer, and football.[7]
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Method 2
Method 2 of 2:

Improving Your Mental Agility

  1. Step 1 Eat the right breakfast foods.
    Waking up each day with a diet full of vitamins, minerals, and antioxidants can boost your mental capacity over time. There is also the added benefit of increasing your immune system and improving your health.
    • Choosing a hard-boiled egg rich in choline, which is type of B vitamin, can increase your verbal and visual performance.There is also a recent study that links this vitamin to a decrease in dementia.[8]
    • Eat foods rich in zinc, such as bran cereal. Zinc plays a pivotal role in cognitive stability and memory formation. There is also the bonus effect of improving your skin tone.[9]
    • Eat antioxidant-rich fruits and vegetables. They provide your brain with necessary nutrients that they may not be receiving from other things in your diet. They help increase mental capacity and memory.[10]
    • A small amount of caffeine first thing in the morning from a cup of coffee or caffeinated tea can help improve your mental performance and memory as well as increase your concentration.[11]
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Agility Drills and Workouts

Agility Drills
Beginner Agility Workout
Intermediate Agility Workout

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