Improve Your Agility with Balance Training

20 Mar

airex_balance_beam_square[1]Balance should be considered as a potential predictor of agility, according to a new Journal of Strength and Conditioning Research study.  The article also cited speed and power development as having an impact on agility; and gender-specific influences  — power development having a greater impact on agility in women, and balance training having a greater impact on agility in men.

Agility isn’t simply how fast you move.  It refers to your ability to accelerate (speed up), decelerate (slow down), and change direction; and how quickly you can recognize and react to a stimulus.  We also acknowledge that agility is contingent upon ground displacement: The stronger you are through the lower extremities, the more force you can generate against the ground.  With practice, increased ground force generation equals improvements in agility-related performance.

Balance training should include unilateral lower-body exercises, such as the single-leg squat, Bulgarian split squat, stepup, single-leg Romanian deadlift; and ankle, knee, and hip balance and stability exercises (pictured).

Speed training should incorporate max effort sprints, and assisted/resisted (uphill, parachute) running.

To increase power production, perform Olympic lifts (for example, the hang clean), squat jump, single-leg squat jump (also incorporates balance), and plyometrics.

Get STRONGER, Get FASTER!

Your thoughts?

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3 Responses to “Improve Your Agility with Balance Training”

  1. Norman Cole March 31, 2013 at 2:02 AM #

    I agree that Agility Trainingis important. I have been using the workouts and drills from King Sports Training and I have seen a big difference. I am already becoming faster and more agile, and I’ve been getting a lot more play time on the field.

Trackbacks/Pingbacks

  1. Balance Training and Injury Prevention | Athletic Performance Training Center - February 29, 2016

    […] Improve Your Agility with Balance Training […]

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