7 Agility Moves to Fire Your Fibers

Agility Exercises, Burn Calories and Create Your Safety Net 

Agility moves increase your speed and focus, while developing strength, cardiovascular endurance and activate your fast twitch muscle fibers that help keep you from falling. If you’ve never done agility training, you can ease into it, no matter your health level. You just need to proper guidance to get started.

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Once you master them, the world is your playground. Literally. These moves make you feel great and build a foundation of stability that will help keep you from injury, speed up reaction times and enhance your overall sense physical vibrancy and ability.

Ready to try a few of these super powerful “NINJA” moves from Women’s Health?

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  1. MEDICINE BALL TAPS

Place a medicine ball on the ground in front of you (A). Begin with your right foot on top of the ball, keeping your weight in your left foot (B). Quickly switch feet so that your left foot is on the ball. That’s one rep. Continue alternating feet while lightly tapping your toes on the ball. Do 30 reps.

Agility, Plyo Exercises, Exercises to Increase Agility, Women's Health, Devani Alderson, medicine ball tips, plyo planks, squats. burpees,
image from Women’s Health
  1. PLYO PLANK

Begin in a plank position with your hands directly under your shoulders, keeping your core braced (A). Push off the floor with your feet to hop your knees up toward your right elbow (B). Keep your feet together, and immediately hop back to the starting position. Then, hop your feet toward your left elbow and back to the starting position. That’s one rep. Do 20 reps.

Agility, Plyo Exercises, Exercises to Increase Agility, Women's Health, Devani Alderson, medicine ball tips, plyo planks, squats. burpees,
image from Women’s Health
  1. SQUAT AND POP

Straddle a narrow box or standard step riser, and lower into a partial squat by pushing your hips back (A). Using your arms for assistance and power, quickly jump onto the box and bring your feet together (B). Jump back down to straddle the box, landing softly on your feet. That’s one rep. Do 20 reps.

Agility, Plyo Exercises, Exercises to Increase Agility, Women's Health, Devani Alderson, medicine ball tips, plyo planks, squats. burpees,
image from Women’s Health
  1. SINGLE LEG BURPEE

Begin standing on your right foot with your left foot off the floor (A). Use the strength of your right leg to lower down, and place your hands on the floor directly under your shoulders (B). Keeping your left foot off the floor, use your right leg to jump back to a single-leg plank position (C). Pause, then jump your right foot toward your hands to return to the single-leg squat. Stand up to return to the starting position. Complete the same sequence, starting on your left foot with your right leg off the ground. That’s one rep. Do five reps.

Agility, Plyo Exercises, Exercises to Increase Agility, Women's Health, Devani Alderson, medicine ball tips, plyo planks, squats. burpees,
image from Women’s Health
  1. QUARTER TURN SQUAT JUMP

Stand with your feet hip-distance apart, and lower your hips into a squat while reaching your fingertips toward the floor out side of your feet (A). Use your arms and legs to jump up and turn 90 degrees to your left (B). Land softly with your knees bent and return to standing. That’s one rep. Repeat the same movement, this time turning 90 degrees to your right. Do 12 reps.

Agility, Plyo Exercises, Exercises to Increase Agility, Women's Health, Devani Alderson, medicine ball tips, plyo planks, squats. burpees,

  1. SCISSOR SWITCHES

Stand in front of a standard exercise step with your left toe on the step and your right arm forward in preparation (A). Press into the box with your left leg, and jump upward to switch feet, landing with your right foot on the step (B). That’s one rep. Do 30 reps.

Agility, Plyo Exercises, Exercises to Increase Agility, Women's Health, Devani Alderson, medicine ball tips, plyo planks, squats. burpees,

  1. DONKEY KICK

Begin at the top of a pushup position with your hands directly under your shoulders and your feet together (A). Squeeze your butt, and keep your knees soft. Bend your knees to prepare, and then powerfully hop both feet into the air as if trying to kick yourself in the booty (B). Keep your arms straight without locking your elbows. Land softly with your legs extended and knees bent slightly. That’s one rep. Immediately, kick your feet toward your butt again. Do 15 reps.

Agility, Plyo Exercises, Exercises to Increase Agility, Women's Health, Devani Alderson, medicine ball tips, plyo planks, squats. burpees,

A Final Note

This ninja workout is to be done in the order given. You may complete two to four rounds depending on your fitness level. Also, feel free to rest for a minute between the rounds. And as always, remember that hydration is very important. Drink as much water as you can before, during and after exercise. Also, any type of exercise or workout routine is better than no exercise.

Just remember, if you’re just getting started, even if you feel reasonably healthy, it’s important to get a good physical examination and clearance from your doctor.

Now, get started and in no time you’ll be feeling amazing!

RESOURCES

ARTICLES:
7 Agility Moves That Will Make You Feel Like a Ninja, Women’s Health Magazine
Fun Workout Routines, BestFitLife

BOOKS & DVDs:
Developing Speed and Agility, NSCA
Training for Speed, Agility, and Quickness: Special Book/DVD Package
Power of Full Engagement, by Jim Loehr and Tony Schwartz

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