Q&A for How to Improve Your Agility

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What is the best exercise for agility?

Francisco Gomez
Fitness Coach
Francisco Gomez is the Head Coach at the FIT Potato Gym, a training gym established in 2001 in the San Francisco Bay Area. Francisco is a former competitive runner who helps endurance athletes train for major marathons like the Boston Marathon. Francisco specializes in Injury Rehab, Flexibility, Marathon Training, and Senior Fitness. He has a B.S. in Nutrition and Exercise Physiology & Running.

Francisco Gomez

Fitness Coach

Expert Answer

The best exercises to improve your agility use a speed ladder. Give yourself a warm-up for five to ten minutes. Then, do calf and hamstring stretches before moving to speed exercises. Make sure you're quick on your feet and in the squares of the ladder.

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How can I improve my speed as a badminton player?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

Practicing any hand-eye coordination games will help your speed, but improved fitness and exercises which work fast twitch muscles such as jumping will help.

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Question

How long does it take to see a big change in my agility?

Michele Dolan
Certified Fitness Trainer
Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.

Michele Dolan

Certified Fitness Trainer

Expert Answer

It really depends on your current level of fitness. If you are fairly physically fit, practicing drills twice a week will show improvements in as little as a month.

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How can an 11-year-old improve his physical strength?

Community Answer

Do push ups, muscle dips and pull ups, and practice balance. Watch some YouTube tutorials and get started. Stay away from weight training, as you are too young for that.

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My weight is 106 kgs. I started running, but I can't complete one kilometer without rest. how can I increase my stamina?

Community Answer

Try doing suicide runs, keep a healthy diet and quit any bad habits like smoking and drinking. It all takes time, so be patient.

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I am 13 years old; how can I improve my muscular strength?

Community Answer

Do push ups and pull ups regularly. You can also look up exercises on YouTube.

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How do I prepare myself for football tryouts?

Community Answer

Do cardio exercises, lots of ladders, short sprints, and if you have a heavy bag, then practice hitting that.

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How do I increase my speed and agility?

Community Answer

Do short, bursting runs; quick left-right turns; and agility ladder.

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How do Iget abs without bending, twisting and crunching?

Community Answer

You can't. Unless you are REALLY muscular, you are going to train your abs by doing those actions.

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Question

Am I able to improve my agility by performing these activities for just a week?

Jeff Gabriel

Community Answer

Yes you can, but performing them for longer will make a bigger difference. Doing it for a week will still make a difference, though slight.

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Question

Does this help me with fighting defense?

Community Answer

Yes. If you are agile, you're more able to dodge and outmaneuver your opponent and wear him down.

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Why do I need to read more to gain agility?

Community Answer

It's not that it helps your physical agility, more like your mental agility. It helps you pay more attention to grammar and increases your vocabulary. It lets you take a break from technology and helps your brain function better.

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Question

How can a 12-year-old improve his agility?

Community Answer

A 12-year-old can use any of the tips in this article to improve his agility.

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How can I prepare myself for a boxing match without a sparring partner?

Community Answer

Work on your heavy and speed bag skills, jump rope, shadow box and run.

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Question

I am a 13 year old and want to become a libero in volleyball, which requires high agility. How can I improve my agility drastically if I am willing to do exercises daily?

Community Answer

You could try suicide runs, agility ladders and running on rough terrain (this would help you mind). You could try balancing sports like gymnastics if you're a sporty type.

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