5 Agility Drills to Boost Speed and Improve Your Fitness

Fast-paced, quick-footed drills have often been thought of as something only athletes do. While you may see many tennis players, soccer players and track athletes perform these exercises, anyone can do them, and benefit from them as well.

The purpose of agility drills is not only to improve speed, but to increase stride length and balance. This type of training also provides a great cardiovascular workout that is sure to make you sweat.

The key to get the most from these moves is to allow minimal rest time between exercises. You want to establish a steady heart rate and keep it there for the duration of the workout.

To maximize your results, it's important to pay attention to the order in which you complete these drills. Always remember to do the exercises that take the most effort first, so that your body can perform them properly without risk of injury.

Do three sets of 10 to 15 reps of the following drills, and complete the exercises in the order in which they are listed.

Note: You will need a plyo box and agility ladder for these moves.

More: 2 Interval Training Plans to Build Speed

Box Jumps

  1. Stand approximately 1 to 2 inches behind a plyo box.
  2. Lower your body into a high squat. Swing your arms and use your momentum to power up and land softly on top of the box.
  3. Step or jump down carefully.

More: Steps to a Perfect Box Jump

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About the Author

Kisar S. Dhillon

Kisar S. Dhillon is a professional fitness trainer living in Portland, Oregon. He holds a Bachelor of Science Degree in Kinesiology, Post Baccalaureate Studies in Exercise Physiology and a Master's in Business Administration. He has more than 17 years experience in the health and fitness industry and is currently the owner of The Art of Personal Training. You can follow him on Google Plus, Twitter and on YouTube.

Kisar S. Dhillon is a professional fitness trainer living in Portland, Oregon. He holds a Bachelor of Science Degree in Kinesiology, Post Baccalaureate Studies in Exercise Physiology and a Master's in Business Administration. He has more than 17 years experience in the health and fitness industry and is currently the owner of The Art of Personal Training. You can follow him on Google Plus, Twitter and on YouTube.

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