Pro Workout - Advanced Agility

Posted On Sep 17, 2014 By Tim Arndt, Resistance Training Specialist

Pro Workout - Advanced Agility

In the basic agility training article, I discussed how agility is important for coordination, power, strength and balance. The basic drill involved a simple ladder drill workout that weekend warriors can use to improve their agility. But if you really want to take your agility skills to the next level, you're going to have to increase your power– one of the biggest factors of agility.

For our purposes, the type of power we are concerned with is Force x Velocity. Essentially, this is the ability to put the greatest amount of force into the ground in the shortest amount of time. This is what allows you to change direction as quickly as possible without losing speed. You know, like Barry Sanders.

Similar to the basic agility drills, you don't need a lot of expensive equipment to do this. Here is a workout you can do from just about anywhere. All you need is a coffee table, bench or couch to set your back foot on for one of the exercises.

  1. Deep Squat Jumps: Start with your feet about shoulder width apart. Slowly squat down as far as you can, pause for 1 second and explode up hard and fast trying to jump as high as you possibly can. Repeat for 10 reps.
  2. Switch Jumps: Start in a lunge position with one foot in front and one back. Slowly lower your back leg down until it almost hits the ground and power up fast thrusting yourself into the air. Land with the opposite foot in front and repeat for 10 reps.
  3. Rear Elevated Squat Jumps: Start in a lunge position, but with your back foot on platform about 12-16 inches high. Slowly lower yourself down and then jump into the air as high as possible keeping your feet in the same position.