Not only does exercise maintain the immune system, but it can also improve the body's abilities, one of which is agility. So, what are some examples of agility exercises?
One type of agility exercise is the lateral jump ladder.
A lateral jump ladder is a quick jump over a piece of sports equipment resembling a ladder placed on the floor surface.
Apart from the lateral jump ladder, there are still many examples of agility exercises that you can easily do at home!
Let's understand the types and examples of agility exercises in the following article!
8 Practical Forms of Agility Training
Body agility does not only benefit athletes. Every individual can improve body agility to help everyone carry out daily activities.
Improved agility can optimize coordination and body skills during activities. To train your agility, you can engage in some of these physical activities:
1. Zig-Zag Run
Zig-zag running is easy; you need to place cones or certain objects in a row and at a distance from each other.
Then, you can run through the cones in a zig-zag manner. Do this several times to train your body coordination and agility optimally.
2. Lateral Jump Ladder
The lateral jump ladder is jumping quickly over a ladder-like device placed on the floor.
More specifically, this exercise requires you to bend your body and jump over the "ladder" parallel to the left and right.
3. Shuttle Run
Unlike the exercises that require tools, shuttle runs can be done practically without supporting tools.
Yep, a shuttle run involves running back and forth within short distances at high speeds. Shuttle runs are done to train agility and lower muscle strength, especially in the legs.
4. Catch the Ball
If you want to practice agility at home effectively, you can try catching the ball. To do this exercise, you can prepare a special ball and throw it against a wall until it bounces.
When the ball bounces, you need to catch it as quickly as possible. Therefore, this ball-catching exercise is effective in practicing hand-eye coordination. Do this repeatedly to improve your agility and reflexes.
5. Jumping Jack
Jumping jacks require you to position your body upright and jump periodically by opening your legs and stretching your arms.
This agility exercise can help increase heart rate, so it can help you warm up before the exercise [2].
6. Climbing Up and Down Stairs
Going up and down stairs can train your agility, and you can do it anywhere.
Climbing and descending stairs is considered a cardio exercise because you can do it quickly. As you may know, cardio exercise can help improve heart and lung function.
However, be mindful of your steps when climbing and descending the stairs.
7. Plyometrics
Plyometrics are jumping repeatedly to optimize the coordination of body movements.
You can train your agility by doing this plyometric movement. In this training, you use your feet as a pedestal. By doing so, the lower muscles become stronger.
Some examples of plyometrics that you can easily do are jumping over a large box repeatedly or jumping rope.
8. High Knee Drills
High-knee drills require you to run around the field by lifting your knees as high as possible forward.
Those are some examples of agility exercises that you can do to improve your body's ability.
To optimize the results, you can combine the high knee drills with other agility exercises regularly every day.
After doing the various exercises above, your body will sweat a lot. You will also tend to feel thirsty.
You can prepare AQUA 600 ml or AQUA 1,500 ml bottles according to your needs after engaging in the physical exercise.
AQUA is a bottled drinking water (AMDK) that has faithfully served Indonesians for more than 49 years.
AQUA maintains the naturalness and sterilization of its mineral water through 3 protection concepts, namely protecting the spring ecosystem, natural mineral content, and sterile production processes.
AQUA has also met the SNI criteria for mineral water as well as the standard of drinking water worthy of consumption from Kepmenkes Number 907 of 2002.
Don't forget to #AQUAFIRST during your physical exercise!
