Agility Training

Agility is the ability to perform precisely coordinated, fluid changes of whole body movements quickly.

It is a combination of coordination, power and speed whilst also an expression of the mobility of the central nervous system.

Agility is developed by exercises requiring the athlete to change positions of the body according to the changing environment and requires precise perception of movements in both space and time.

General agility can be enhanced by obstacle courses, slaloms and ball games.

Directed agility, just as with directed technical training is developed by exercises emphasizing the abilities required in the sport without practicing sport specific techniques.

Directed agility exercises for grapplers (BJJ, Judo, Wrestling etc) are rapid changes of position e.g. on a coaches signal, switch from lying prone to supine.

Sport specific agility is displayed in rapid changes of technique. For example, Grapplers switching from one attack to another quickly, in live time with the opponents reaction.

Exercises developing agility cause fatigue in a short time. They require maximum muscular sensation and lose effect when fatigue sets in.

The best time to practice agility exercises is at the beginning of a workout and preferably at the start of a micro cycle.

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Matthew Watkin-Jones

Strength & Conditioning Coach

Experienced strength and conditioning coach with 15+ years of expertise and NSCA CSCS qualification. Global work, sports degree, and insightful articles showcase the commitment to optimizing athlete performance. A proven professional.