A formula for a good fitness routine includes cardio, strength, endurance, and power. We tend to think a lot about the first two, but if you add agility into the mix, you'll be even stronger (and faster) in the given workout you're trying to perform. The benefits of agility go beyond an intense workout. For starters, it can help improve your mind-body connection, it can improve your force production and natural reflexes, and because more muscles are recruited when doing things like cone drills, it will help define your muscles quicker than say a more stationary exercise.
"When you think of agility, you may conjure images of top athletes with cat-like reflexes," says Corey Phelps, a Washington, D.C.-based fitness trainer. But you don't have to be a pro athlete to benefit from agility exercises, because having these skills will improve your coordination, which is key in any training regimen. "The benefits range from better balance and flexibility to the ability to control and maintain good posture and alignment," says Steve Stonehouse, trainer and director of education for Stride. Agility is your body's ability to be "quick and nimble while maintaining control," says Phelps.
Agility training can have everyday benefits too: "Think of how important it is to be able to pivot and change directions quickly, like if you go to cross the street and have to dodge a big pothole without falling, or moving swiftly to catch your brand-new iPhone before it hits the floor," says Phelps. Those quick reflexes come in handy IRL, which is all the more reason to add some agility drills to your sweat sesh. Keep scrolling for trainers' go-to agility exercises to try for yourself.
1. Plyometric box jumps:
This is a fave of both Phelps and Stonehouse. Find a sturdy box of a challenging but manageable height, from around three to four feet tall. With your feet hip-width apart, bend your knees slightly and drive through your heels as you jump on top of the box, landing softly in a squat with both feet flat on the box. Perform for 30- to 60-second intervals.
2. Shuttle runs:
