Could it be? Could the never-ending deluges we've been experiencing for the last few months, actually be coming to an end? Is it finally spring? Which brings me to my topic for today, our ability to spring. Aka agility training. IMHO, a very underrated skill set. And not one I think I've ever written about here.

What is agility?

Put super simply, it's our ability to speed up, slow down, stabilize, and quickly change directions, usually by using quick movements. It's about being able to be precise, adaptable AND responsive in our movements.

That means when we train it, we're training several different systems: our fast-twitch muscles, our ability to respond to change and our proprioception (knowing where the various parts of our body are in space).

Why's agility training important?

One of the most important reasons, in my mind, is our ability to react fast to changes. 

That means we're able to do things like:

- Right ourselves if we've slipped or tripped, before we hit the deck;

- Swerve out of the way of a dog chasing a ball in the park ;

- Jump back on the kerb, because there's a car coming faster than we thought.

- React quickly and catch the plate before it falls on the floor.

This requires our brain and body connections to be working well together and constantly taking stock of the environment and adjusting to it. It's our ability to adapt to whatever's happening.

Is agility training good for other sports?

Yes, absolutely! Any sport or activity that requires you to have fast reaction times, good balance or swift changes of direction will benefit from agility training. 

Skiing? Racquet sports? Football? Rugby? Yes, yes, yes and yes!!!

Even if you're just a pootler in the park on your bike, and you're not racing round in lycra, we know that dogs and deer can suddenly appear out of nowhere. Your agility training could be the difference between a broken bone and staying upright!

What about agility training for non-sports-people?

I've written extensively about the benefits of balance training, weight training and flexibility training for everyone.

Agility work is the fourth leg of the chair.

Although it's usually body weight work, agility work still improves muscle and bone strength. The impacts of landings and push-offs during jumps also stimulate bone growth.

And you've probably heard me say, more than once, that balance matters more during movement than when standing still. So another tick for agility work.

And because we're moving quickly, it's also neurologically engaging because we have to build new brain-body connections.

And I'd argue that agility training is even more important in the every day than in the sports. It's being able to react quickly and accurately and respond to unpredictable moments.

What are some agility exercises we can do at home?

Can you channel your inner child? Here are some beginner level drills:

- Hopscotch

- Jumping forward and backwards, side to side.

- Skaters (jumping from one foot to the other)

- Shuttle runs

- Shuffles

- Ladder runs

Try them a couple of times a week. Oh, and they will lift your heart rate as well, so bonus cardio workout 😏

If you'd like something a bit more challenging, why not try one of our online Step classes at 9am on Saturdays or 7.45am on Mondays on Zoom.

This 45 minute class will definitely help you improve your agility as we move round and over the step, all while increasing your fitness and leg strength. You can hit the booking link here.

You can do it with or without a step and you'll still get all the benefits!