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Physical Agility

Physical Coordination, Balance, and Body Functionality
       Agility is the ability to change the direction of the body in an efficient and effective manner. Agility is also associated with quickness and gracefulness that are components of four distinctive body movements:
  • Balance
    • The ability to maintain equilibrium - both stationary and while moving
    • Static Balance - the ability to control the body's center of mass in a stationary position on either right of left legs.
  • Dynamic Balance - the ability to control balance with body movement in the transition of changing balance from on foot to the other.
  • Speed - Tempo
    • The ability to move body parts in a coordinated and rhythmic manner.
    • The ability to vary the speed of body movements throughout a range of tempos from very slow to very fast.
  • Strength
    • The ability of a muscle or muscle group to overcome the resistance of gravity and friction to move the body in vertically and horizontally through space.
    • The physical ability to control body movement while acquiring and coordinating various sensory inputs such as smell, vision, hearing, and touch. Commonly referred to as such as hand and eye coordination. Also referred to as multi-tasking.
  • Coordination
    • The ability to control every part of the body.
    • Doing multiple things at same time
    • Ability to control what you want to do using the correct muscles.
Is it possible to improve natural agility?
       Anyone can improve their natural agility by participating in exercises designed to improve the four component parts of agility (listed above). The amount of improvement will vary according to the amount of effort expended by the athlete, frequency of exercising, and the duration of the training.

Measuring Agility
       There are a number of tests to measure an athlete's agility. They include:
  • Hexagonal obstacle agility test  - suitable for sports with multi-directional movement
  • Zig-zag test - monitors the subject's speed and agility.
  • 505 agility test - monitors the subject's speed and agility.
  • Illinois agility run test - suitable for sports with multidirectional movement
  • Lateral change of direction test - suitable for sports with multidirectional movement
  • Quick feet test - suitable for sports with multidirectional movement
  • Burpee test - assess your ability to rapidly change from an erect standing position through a squat position to a push up position and returning in the same manner to the starting position.
  • 'T'drill test - suitable for sports with multi-directional movement
  • Stork Stand Test - requires a combination of balance, speed, strength and coordination while balancing on the ball of the foot. ... suitable for sports with multi-directional movement
Editors Note: The time required to complete a ladder drill - the length of a 20
rung ladder, one foot in each rung at a time -  is indicative of an athlete's
quickness. A time of less than 2.8 seconds for males and 3.4 seconds for females
is considered as excellent for college athletes.

Recommended Reading:
Agility Training Tips, Drills, Exercises, and Workouts.  Agility training is a great way to help develop speed as well as becoming agile. This type of training method is extremely beneficial to all athletes.

Agility Exercises for Quickness & Coordination  These agility exercises can be used to develop speed and quickness in all kinds of sports. Along side a speed.

Agility Exercises - US Army Fitness Handbook  This page contains information on Agility Exercises from US Army Fitness Handbook.

Speed and Agility Training Exercises  Increase your speed, agility, coordination, and footwork with these great speed and agility training exercises!

Agility - balance, speed, strength and coordination  Agility requires a combination of balance, speed, strength and coordination. ... Exercises. Detailed below are some ladder drills you could use.

The 6 Greatest Workouts to Increase Stamina   Oct. 23, 2007 ... There are a myriad of incredible ways to build stamina through proper (and careful) exercise, and here are 6 of the greatest activities.

Top 10 Exercises to Increase Stamina  Top 10 Exercises to Increase Stamina. by admin. on June 15, 2009. Post image for Top 10 Exercises to Increase Stamina.

Chapter 4: Exercise Examples of Endurance Exercises  Gauging Your Effort. Here are some informal guidelines you can use to estimate how much effort you are putting into your endurance activities.  Endurance exercises are activities — walking, jogging, swimming, raking, sweeping, dancing, playing tennis — that increase your heart rate.

Endurance Exercises  Exercises to increase endurance and activity levels are reviewed. Pictures are provided for easy learning.

Cardiovascular Endurance Exercises  What you are looking for are cardiovascular endurance exercises, which will burn calories and stretch your limits.


Physical Development: Strength and Coordination - Scholastic  Physical Development: Strength and Coordination. By Dr. Eric Strickland PhD. Helping children reach their potential in these two critical areas.

Physical control and coordination in childhood and adult ...   Aug. 12, 2008  Objective To identify whether measures of childhood physical control and coordination as markers of neurological function.

PDF Improves physical coordination and performance -  Improves physical coordination and performance. - Facilitates the healing of old injuries. - Builds strength and coordination. - Increases physical endurance.

Off-Ice Training

Sports Information


The following internet links have been gleaned from personal communications
combined with information from public institutions and athletic organizations/
associations that have a web presence with information concerning team and
individual sports programs:
Sports Training
PDF  USFS Stretching Training
PDF  Strength Training Exercises
PDF  Cool Down Exercises
PDF  Warm Up Exercises
PDF  Power Skating Classes
PDF  Core Body Training
PDF  Endurance Training Plan


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The limited use of the materials for education purposes is allowed providing
credit is given for the source of the materials.

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