20 -minute agility training – The Novel York Times

Dr. Howard Luks did not think much about agility – the ability to move quickly when changing speed and direction – as long as the movements that once appeared, easily became more hard.

61 -year -old Dr. Luks works as an orthopedic surgeon and is an avid trail and climber. During his outdoor training, he began to fight sideways on a rocky wall and lost his confidence in rocky trails. He also noticed that he was more stumbling about such things as the edge of the carpet.

Dr. Luks regularly treats travel and fall injuries, such as broken or twisted wrists, rotator tears and Achilles tears. These patients could avoid visiting his clinic, said that if they trained their agility. He didn’t want to finish in the same place.

“My strength training concerned ordinary movements, such as squats and curls,” said Dr. Luks, “but I started working on agility to be able to tear out age-related changes.”

Like balance, power and mobility, your agility generally decreases with age, unless you train it regularly. The key to a good agility program are exercises that change direction quickly, said Milica McDowell, a physiotherapist in Montana.

Regular habit of training with the elimination of agility can lend a hand you Avoid falling and also improve mental sharpness. If you play sports, like piclegal, football or basketball, agility can lend a hand you stop quickly and start, especially when moving laterally or trading.

During agility training, employ flat training shoes, and even go barefoot on a depreciated surface, said Dr. McDowell. “This is not the time to practice in gigantic, comfortable training shoes because you risk twisting the ankle.”

By exercising several times a week, you can expect improvements in a few weeks, said Brett Poniros, a coach of strength and condition in Novel Jersey and coach Dr. Luks.

“First you will feel mental confidence in your training,” explained Mr. Poniros, “feeling comfortable, moving faster. Then you will see a physiological change.”

Review

Time: 20 to 25 minutes

Intensity: Moderate

Rounds: Two to three sets of each exercise

What do you need

• Two petite cones. In their place you can also employ yoga or dumbbell blocks.

• Racquetball, tennis ball or other petite ball that can bounce back.

• Chalk or tape so that the earth can simulate ladderwhich you can also employ.

Customize for yourself

If you are novel in the agility training, scale yourself to your skills. Where one athlete can run between cones, an 82-year-old who practices much, can replace the run with a step towards the cone, and then step back.

These exercises can be performed as one agility training or you can choose those you consider the most valuable and add them to the fitness routine.

Training

Sequence: Fill each exercise three times before going to the next. Start from one minute of rest after each exercise and work up to 30 seconds.

For every move: Make as many repetitions as possible over time. The goal is to augment speed.

Carioca drill

Repetitions: 30 seconds in each direction, repeated three times

Standing in the place with slightly bent knees, cross your right foot before the left, then brush your left foot and step sideways. Bring your right foot behind the left and then move your left foot to the left and sideways.

Continue every side movement for 30 seconds, rest and then switch directions. You should do it perfectly in the open, but if you have a circumscribed space, adapt to what is available.

Ladder exercises

Repetitions: 30 seconds, repeated three times

Start with a 15-meter chalk line, tape or string. Quickly go through the line with one foot at once, bringing both feet to one side before he returns to the other. With each step, move to the side of the line until you reach the end. Turn around to go to the opposite path.

After improvement, Try the agility ladder To follow these steps/outskus, going forward and down the ladder.

Figure of the eighth drill

Repetitions: 20 seconds, repeated three times

Set two dumbbells, cones or yoga blocks from 10 to 15 feet from each other. Imagine the upper, lower and the center of the eighth character in your mind. Start the figure with the eighth, aimed at improving the reaction time at corners and curves. Try to switch directions with each set.

Balls of agility

Repetitions: 30 seconds, repeated three times

Keep a tennis ball or other petite, elastic ball in front of you close to the ear level. Drop him and speed up to catch him in the same hand after reflection once and start falling again.

To do it more hard, put the ball against the wall and grab it with one hand.

Skaters

Repetitions: 15 repetitions, repeated three times

Starting on the left foot, jump to the right, then quickly to the left, gently waving your arms. Work to the rhythm forward and back and focus on tender landings. After improving the control and speed, practice being on one foot for a few seconds before you jump to the other.

Shuttle works

Repetitions: 30 seconds, repeated three times

On a flat, open space, select two points at a distance of about 25 feet from each other. Sprint from one to the other, stopping for a compact time, then sprinting. You can do this by shuffling sideways to get more challenge or just run back and back.

Another more hard option is to invite a friend to lend a hand. Tasfle in one direction, and when your partner gives a signal, move in a different direction.

Coach on site: Anna Maltby