Whether you're an elite athlete or a regular person looking to up the burn, agility drills are a must. Speed, agility, and quickness (SAQ) training benefits the body and mind in many ways. Reaction, coordination, and quick change in direction all come into play with SAQ training.
You might be asking why a regular person like you should worry about SAQ training. Imagine this: you're at the pool with your toddler and realize neither of you have sunscreen on. While you're busy digging in the pool bag, your little guy decides he wants to join everyone else in the deep end of the pool. Your heart stops for a brief moment until you spot him. He's getting closer to the pool. SAQ is utilized when you get up from your lounger, run over to your little guy, swoop him up, and come to a halt before you both fall in.
Some benefits of agility training (when applied safely) include:
improves reaction time and coordination
enhances muscle recruitment, dynamic flexibility, postural control
maximizes generated forces
increases balance and functional core strength
reduces the risk of injury
enhances weight loss
Now that we know how SAQ training can be beneficial, let's take a look at some equipment.
Agility ladders look like a plastic and fabric ladder that is lightweight and compact. These usually come with stakes to keep them in place. There are SO MANY drills to do with an agility ladder. Once you are ready to start with agility drills, start with beginner drills such as these.
Agility cones are just that; they look kinda like a mini traffic cone. They're great to work on changes in direction. I've used drills from this video with clients and it's so much fun!
Other equipment typically used for SAQ training include hurdles, reaction balls, and balance boards.
As always, if you don't want to go spend bucks on equipment, there's always a way around this obstacle.
Remember, I'm here to eliminate the excuses.
One of my clients created his own agility ladder at home by using masking tape on the floor. Everyday objects such as water bottles, books, tennis balls, and yoga blocks can easily be used in lieu of cones. And for the hurdles, I've found standing yoga blocks up works great.
Because safety is my number one priority, here are my final words. Proper form and technique are crucial. Don't forget your warm-up and cool-down. And, finally, always work up to beginning SAQ training. I wouldn't recommend going from zero or little exercise to hopping *no pun intended* into crazy agility drills until you can maintain proper form and your joints are primed for this type of movement.
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