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With this agility workout you will become faster and fitter



It’s tempting to focus only on the three Ss – strength, speed, and endurance – while exercising, but adding a regular agility session to your schedule can improve your balance and flexibility, strengthen muscles, and reduce the risk of injury ways that translate directly into sports that require quick movements in all directions.

It’s also a fun way to exercise. Well, it’s more fun than spending 30 minutes on the treadmill. Try this eight move workout from Chris Downing, inventor of Beachbody’s Shift Shop program, to get started in agility training.

For this workout, you will need four markers to place on the floor. We have given instructions on how far apart they can be. However, you can always adjust the spacing to suit your skills.

1
Ali mixes

time 1 minute Rest 30 seconds

Set up two markers one meter apart. Stand like a boxer between the markings, bend your arms at your upper body and put weight on the balls of your feet. Jump less than 3 cm off the floor with both feet, move your back foot forward and front foot back, and land lightly on your forefoot. Repeat this scissoring motion at speed as you move sideways. Almost floating like a butterfly.

2 High knee run

time 1 minute Rest 30 seconds

Using the same marker arrangement, stand at a marker facing the other with your feet hip-width apart and your elbows bent at your sides. Run forward and bring your knees up to your hips and your elbows back. When you reach the mark, reverse the movement.

3 side slides

time 1 minute (change of direction every 10 seconds) Rest 30 seconds

Make a triangle with three of your markers. Bend your knees and shuffle clockwise around the three markers. Keep your chest and the weight in the balls of your feet up. When it’s time to change direction, tap the next marker by bending your knees lower, leaning your hips back and holding your chest up, and then walking in the opposite direction.

4 spider climbers

time 1 minute Rest 30 seconds

Start in an elevated plank position with your arms straight, your wrists under your shoulders, and your shoulders, hips, and heels in a straight line. Bend your right knee and step your right foot to the outside of your right hand, with your foot flat on the floor. Make sure you have a flat back and keep your hips low. Return to the plank and repeat the process, switching sides each time.

5 double cross sprint

time 1 minute Rest 30 seconds

Using your markers, create a one meter square. Go to a sprinter’s starting position at one corner, then sprint diagonally through the box. When you reach the marker, bend your knees and keep your chest high as you tap the marker in front of you. Then step back to the marker behind you (on the same side of the square) and kick your legs back into the sprinter position. Sprint diagonally again, tap and step back. Keep switching sides.

6 pogo suicide jump

time 1 minute Rest 30 seconds

Place your markers in an L shape. Stand at the lower right marker, bend both knees, swing your arms, and jump to the next marker, landing gently. Squat down and tap the marker. Then with your feet hip-width apart and your knees slightly bent, hop back on the balls of your feet to your starting point. Then, jump to the next marker a little further away, jump back to the start, and repeat the process for the third, farthest marker.

7 plyo layer

time 1 minute Rest 30 seconds

Place your markers in a horizontal line about 30 cm (1 foot) apart, except for the last one, which you place a meter from the others. Start at one end in a push-up position, with your wrists under your shoulders and head, hips, and heels in a straight line. Drop into the push-up, then push up explosively with your hands and feet and jump to the next marker. After your second explosive push-up – when you get to the last marker of the three close together – jump your feet to your hands, stand up, and then jump sideways to the separate marker. Then return this pattern to the beginning.

8 grass pickers

time 1 minute Rest 30 seconds

Place your marks in a straight line. Start by looking along the line with your feet together and knees slightly bent. Hop to span the first marker, bend both knees into a deep squat, and then reach down and touch the marker, holding your chest and eyes up. Then hop forward and bring your feet back together between the first and second marks, staying on the balls of your feet. Hop forward again to span the second marker, which you should tap with the other hand than the first. Keep switching hands with each crouch as you walk. When you reach the end of the line, jump backwards to the beginning.

Visit beachbody.co.uk for more information on the Shift Shop three week training program


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