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The benefits of agility go beyond an intense workout.
Agility is your bodys ability to be quick and nimble while maintaining control, says Phelps.
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Keep scrolling for trainers go-to agility exercises to try for yourself.
Agility exercises
1.
Plyometric box jumps:
This is a fave of both Phelps and Stonehouse.
Find a sturdy box of a challenging but manageable height, from around three to four feet tall.
Perform for 30- to 60-second intervals.
Shuttle runs:
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Grab some cones or markers and set them 25 meters apart.
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Speed ladder work:
Ladder work is great for anyone looking to improve their reaction time and coordination.
From football to boxing the benefits are endless.
From there, you could progress to more difficult ladder drills like the Ali Shuffle.
Wicket runs:
If you want to improve your sprint mechanics and force production, try wicket runs.
All you need is a set ofmini hurdles($30).
Once youre set-up, sprint as fast as you could over the hurdles without knocking them over.
As you get acclimated with jumping rope, try more advanced options like double-unders.
Phelps says to land softly and absorb the shock by squatting deeply.
Perform for 30- to 60-second intervals.
Try this dynamic warmup before you get started to get your blood pumping:
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