Speed and Agility Training to Boost Athletic Performance

When you're trying to improve your personal agility, it's a good idea to find some routines to help you achieve your goals. Increased agility makes it possible to enjoy better performance on the field or court. This is because you build better reactions to outside stimuli, and respond with compact and fluid motions. Those with optimal agility also experience fewer injuries than do those with weaker agility skills. This is because more agility means better form, and more precise muscles movements which are the natural result of agility training.

Agility ladder drills are one popular method of increasing agility. Leg strength is key to improved agility, so incorporate exercises to increase leg strength. Combine leg strengthening exercises with ladder agility drills, and you'll see results! You can purchase a ready-made agility ladder, or create one of your own with rope, tape, sticks, or other makeshift items you have around to form a ladder pattern on the ground.

GoFit is one company that bundles an Agility Ladder with their Core Performance DVD to lead you through a set of drills to maximize development of speed and agility.

You don't have to stick just with agility ladders. Agility rings are also a great tool for improving body control and performance. These nonslip rings promote overall body control and will not slip or tear when stepped on. These rings are lightweight and flexible so they can be set up in different configurations depending on the drill. Combine multiple sets for team and multi-sequential drills.

Durable, soft PVC. Recommended for indoor use. Set includes a dozen 13-1/2 diam. multicolored rings (colors may vary) and a carry bag. 3 lbs.

There are a number of drills that you can perform using a quality agility ladder. Here are 5 easy drills that you can start with:

Try first the hopscotch agility drill. Yep, the hopscotch of your youth! Hopscotch drills are easy and fairly familiar to most people. Start with both of your feet on the ground, in front of the agility ladder. Jump off with both feet and land in the first square with your left foot on the ground. Into the next square, jump and land with both feet. Into the third square, you'll jump and land on your right foot.

The second drill to try is the in-and-out-drill. Another easy pattern, this is one where you'll be jumping with both feet into the first square. In the second square, you jump and land both feet outside of the square. Repeat this through the ladder.

In the lateral feet drill, jump into the first square using both of your feet, then outside of that square with both feet in the right-hand direction. Then, jump into the second square with both feet, then outside that square to the left. Continue this pattern through the ladder.

In the tango drill, you jump into the first square with the left foot, then outside that square to the right with both feet. Next, you'll jump into the second square using the right foot, and then out to the left using both feet. Again, you'll be continuing this pattern throughout the ladder.

The final drill - the five count drill - you will perform the most complex pattern. Start by hopping to your right foot, outside the first square to the right. Next, you'll step with your left foot into the square and follow then with your right foot in the same square. Then step into the second square with your left foot, and follow immediately with your right. In the third square, you'll reverse what you did in the first square, stepping with your left foot outside, then your right inside, followed by the left foot. Continue on until you're through the squares.