Monday, 09 September 2013 05:58

Agility Exercises for Kids

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Agility Drills For Kids

 

 

 

 

 

 

 

Agility drills are the cornerstone for any sports specific program. Agility drills improve speed, balance and co-ordination and can be changed or varied to suit all types of fitness levels.

 

Below I have outlined a number of agility drills that you can do at home.

 

You will require an agility ladder, cones, skipping rope, 1 kg medicine ball and stop watch.

 

 

L Shaped Cone Runs: Requires 3 Cones: Easy Level Activity

 

Set 3 Cones up 10 metres apart in an ‘L’ shape configuration. Start at the first cone. This is a timed event so you will need a stop watch.

 

Sprint as fast as you can to the middle cone, pivot and run back to the starting cone. Once you reach the start cone pivot and run around the middle cone to the last cone. At the last cone, run back to the start cone ensuring that you run around the middle cone.

 

The goal is to complete this activity in the fastest time possible. Try this activity over a 4 week period and keep track of your times.

 

Watch at: http://youtu.be/MArmKARrJLw 

 

Agility Ladder: High Knee Drills: Easy Level Activity

 

Start at the first rung of your ladder. Run through the agility ladder ensuring that each foot touches each rung of the ladder. You can also complete this activity with a ‘two in’ foot pattern where both feet must touch each rung of the ladder.

 

The goal with this activity is to have a high knee lift (ideally to the height of your stomach). Try to lift your knees as fast as possible and remember to pump your arms.

 

Watch at: http://youtu.be/UYDmz3GMo0w
 

 

 

 

Agility Ladder: Double Foot Hops: Easy Level Activity

 

Great exercise to increase power and speed in your lower legs.

 

Start at the first rung of the ladder. Keep both feet together and as you ‘hop’ down the ladder try and use your calf muscles to generate the jumping force. The goal as you hop is to stay on the balls of your feet (toes). Try and land each hop in each rung of the ladder.

 

Watch at: http://youtu.be/4Cndlnef4hM
 

 

Agility Ladder: Cone Humps: Easy-Medium Level Activity

 

This is a great exercise for kids to build their balance and co-ordination as well as improve their agility and speed.

 

Place several cones randomly along the agility ladder. Where you position the cones will determine how challenging the activity is. To make this activity more challenging place a few cones together along the rungs of the ladder.

 

Start at the first rung of the ladder. Walk through the agility ladder quickly skipping the rungs where the cones have been placed. Once you have developed a feel for the pattern, increase your pace so you are racing through the activity. Try it an few times and then change the position of the cones to increase the difficulty level.

 

Watch at: https://www.youtube.com/watch?v=RAY3cbkyzr4

 

 

Agility Ladder: Star Jumps: Easy-Medium Level Activity

 

This is a great exercise to build general fitness and co-ordination. It also builds speed and strength in the lower legs.

 

Start at the first rung of the ladder. With both feet jump to the sides of the first ladder square as if you were straddling it. The in the next motion bring both feet together in the next rung along the ladder. Continue this motion until you get to the end of the ladder.

 

In essence, you are actually performing multiple star jumps down the ladder.

 

Watch at: http://youtu.be/hlkKHz46RVg
 

 

Agility Ladder: Skater Shuffle: Medium Level Activity

 

This is a great exercise for kids to improve balance, hip strength and lower body speed.

Starting to the left side of the first rung of the ladder. Work laterally from side to side across each rung of the ladder.

 

You begin by side stepping with your right foot in the first rung followed by your left foot and then your right foot steps out on the other side. You then side step with your left foot into the next rung on the ladder followed by your right foot with your left foot stepping out on the other side. Continue this pattern until you get to the other side.

 

To make this exercise more challenging: Place only one foot on the ground outside of the ladder at any one time.

 

Watch at: http://youtu.be/FtQOBW54hxk 

 

 

 

 

 

Agility Ladder: Double Foot Shuffle – Backwards: Medium Level Activity  

 

This is a more challenging exercise for kids as it incorporates backwards movements. This agility drill enhances your ability to accelerate and change directions whilst maintaining balance.

 

Start at the first rung of the ladder. Face in the opposition direction to the agility ladder. Begin by stepping into the first square with your right foot. Then place your left foot into the square immediately after. Once your left foot is in the square, your right foot moves to the outside of the same square. Your left foot should then mirror the same pattern.

As you move down the ladder, your lead foot (in this case we started with the right foot) is always the first to step into the next square.

 

Watch at: http://youtu.be/HNi_Iw5TlAA 

 

Agility Ladder: Double Foot Skipping: Medium-High Level Activity

 

This is a challenging exercise as it combines power, speed, agility, co-ordination and balance. You require a skipping rope for this activity.

 

Start behind the first rung of the ladder. With the skipping rope in your hands and your feet together, skip the whole length of the ladder with both feet landing in each rung of the ladder. Each skip will equate to both feet landing in each rung of the ladder only once.

It will take some time to master this agility drill.

 

Watch at: https://www.youtube.com/watch?v=mDjNWSsmm-s

 

 

Agility Ladder: Scissor Hops: Medium-High Level Activity

 

This is a great exercise to enhance speed and agility. Great for accelerating and changing direction quickly.

 

Start by standing behind the first rung of the ladder. In a ‘Star Jump’ fashion, straddle the first ladder square. For the second action, perform a scissor jump with your right foot crossing the front of your left foot. Your right foot should enter the first square.

 

For the next action jump to the sides of the next rung of the ladder (Once again straddle that rung). Perform a scissor jump again, but this time your left foot should cross in front of your right foot. Your left foot should enter the next square.

 

The goal with this drill is to try and line your front foot with your back foot during the scissor movement.

 

Continue these movements down the full length of the ladder.

 

Watch at: http://youtu.be/cDKTnNaecbA

 

 

Agility Ladder: Lateral 2 In 2 Out with Medicine Ball: High Level Activity

 

This is a challenging exercise that incorporates multiple skills. Start with a 1kg medicine ball with this activity.

 

Start by standing perpendicular to the first rung of the ladder. Your lead foot is dependent upon the direction you are moving down the ladder. If you are moving to the right of the ladder then your right foot will be the lead foot. Take your lead foot and then step into the first square. The opposite foot enters the next square immediately after At the same time your partner will chest pass the medicine ball to you where you will then chest pass it back to them as you step out of the ladder squares.

 

Advancements down the ladder always take place with the lead foot. The trailing foot copies exactly what the lead foot is doing.

 

To make this activity more challenging, vary the distance that the medicine ball is tossed from.

 

Watch at: http://youtu.be/XyGOSO2mfJY

 

 

Agility Ladder: Lateral Jumps: High Level Activity

 

This exercise requires stamina, power and strength in the lower body. It is a fantastic exercise for sports that require shuffling, running and jumping. Will help enhance leg power as well as strengthen the lower limbs.

 

Start at the right side of the first ladder rung with both feet together. With both legs, jump sideways to the left side of the ladder. Jump again to the right side of the ladder. Repeat this movement as you work your way down the ladder.

 

The goal is to stay on your toes at all times. You will need to jump quickly.

 

Watch at:   http://youtu.be/Nff8I-911Rw

 

 

Agility Ladder: Single Leg Zig-Zag Hop: High Level Activity

 

This exercise is an advanced agility drill activity. It is a great drill to accelerate and improve balance, strength and power.

 

As this is a difficult exercise, it is recommended that you start slowly and build up your speed gradually. It is important that you complete this activity with both feet.

 

Start at the right side of the ladder. Work laterally across the ladder. It is important that you stay on your toes at all times. As it is a plyometric exercise, the foot work needs to be quick to reduce the amount of time your foot is on the ground.

 

Remember: Once you have completed the drill on one leg, be sure to complete it on the other leg.

 

Watch at:   http://youtu.be/Tr2RS5XLrrM

 

 

Agility Ladder: Carioca Step: High Level Activity

 

This exercise is great for kids wanting to improve their balance as well as their ability to change directions quickly. It is a ‘fast feet’ exercise so the key is to stay on your toes and imagine that your feet are hot potatoes.

 

Begin perpendicular to the first ladder rung. If you start on the right side, your left foot will cross in front of your right foot. Once your left foot lands in the first square take the same foot and cross it behind your right foot. Move your right foot into the next square and continue the pattern all the way down the ladder.

 

The goal with this exercise is to rotate your hips back and forth as it will help you position your feet during each movement.

 

Watch at:  http://youtu.be/DTYJGWwCd-s

Read 23127 times Last modified on Monday, 03 February 2014 05:17

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