5 Agility Drills to Boost Speed and Improve Your Fitness

Side Touches

  1. Start with your left foot placed in the center of the box and your right foot planted on the ground to the side of the box.
  2. Transition yourself to the left side of the box with a hop, land with your left foot on the ground and your right foot on top of the box.
  3. Make sure to bring your foot all the way down to the ground before moving in the opposite direction.

Wide to Narrow Squat Jumps

  1. Using the agility ladder, jump outside (wide squat) and inside (narrow squat) each box with both feet before moving forward.
  2. Maintain a high-squat position as you move quickly through the ladder.

More: 4 Agility Ladder Drills to Boost Your Quickness

Staggered Jumps

  1. Jump so that one foot lands in a square, and the other foot lands diagonally in front, outside of the square.
  2. Alternate from left to right, moving up the ladder.

More: How to Pick Up the Pace With Ladder Drills

Side High Knees

  1. Run through the ladder starting on your left side, placing each foot in each square before progressing to the next.
  2. Bring your knees up to hip height before lowering them back down.

All of these exercises can be performed indoors or outside. If you don't have access to a plyo box, you can use a park bench. Also, if you don't have an agility ladder, you can get creative and use chalk marks or tape on the carpet or cement to make your own ladder. These equipment substitutions will work just as well, and are an inexpensive way to get an amazing workout.

More: Interval Workout: 6 Moves to Boost Performance

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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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