Agility and Change of Direction

Agility Hex Test


Agility helps performance in activities that require you to change direction quickly whilst keeping balance, strength, speed, and body control. When running, be mindful of the angle of your shoulders. Each arm should perfectly make a 90 degree angle, as form is a critical component.

When you run, focus on your shoulder rotation. When you hit your change of direction, you are able to freely move. Agility is not just about the speed with which an individual can change direction. It is also defined by the grace and fluidity of movement. To develop agility in an individual; timing, co-ordination, balance, direction changes and suppleness all need to be looked at.

Both speed and power can benefit agility. The main improvements in performance come from learning the skill of turning, moving limbs and pivoting quickly. Keeping your arms in a fluid ‘L’ while running helps smooth transitions, and aids with deceleration, acceleration, and helps you change direction while maintaining good body control and without losing time in the transition.

Change of Direction

All athletes benefit from improved balance, quicker feet, and a faster reaction time. Whether you’re training for strength, endurance, or a combination of both, the benefit of adding speed, agility, and quickness drills to your fitness routine can take your game to the next level. It is important to note that speed refers to moving in a straight line. Whereas agility is the ability to change direction quickly and effectively. If you struggle to keep balance a lot, agility training will help improve your performance, and change of direction.

Form is extremely important, as you have to make sure you don’t get too low, or too high, to transition. As you reach into your transition, it’s important to stay over your base, and keep your form in tact. Key points to consider in nimbleness training are body awareness and control, starting the exercise action, reaction, change of direction and footwork.

Additionally, agility training is important for everyday life. If you’ve had to run down a crowded street or jumped to avoid a pot hole in the road, you are using this skill. Mastering agility requires a combination of balance, speed, coordination and strength.

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