Remember, agility is not just for athletes. People often overlook this component of fitness, but you need to be agile for so many activities that you do on a daily basis. This will help you to reduce your risk of injuries and help strengthen the smaller muscles around the ankle, knee, and hip joints. The stronger these joints are, the more stable you are.
*First warm up with a walk or jog.
Grab some chalk or tape and head outside. Draw a 4-square pattern on the pavement that looks like this.
The possibilities on what to do are endless – think of it like hopscotch. It’s about staying light on your feet, picking a pattern, and staying with it. Try to speed up the pattern as you go.
You can do:
- a 2-foot hop in each square
- 1 foot hop in each square
- alternate 2-foot landings and 1-foot landings
- diagonal hops
- start in square 1 (home), hop to 2 then home, hop to 3 then home, hop to 4 then home
- hop around 1 direction, then the opposite direction
Another idea is to split your stance and scissor your feet.
Increase the number of squares for more pattern options.
Next, try the Hexagon Drill.
Make hexagon big enough for both feet to fit in the middle.
Start by standing in the middle (home). Hop over line to number 1, then back home. Then follow all the way around hopping a total of 12 times.
If you are just starting out, don’t do more than 80 total hops. If you are advanced, still try to stay below 140 total hops.
Don’t forget to end with some flexibility.
*Talk to your doctor before starting any new fitness program.