Like balance, power and mobility, your agility generally decreases with age unless you train it regularly. The key to a good agility programme is exercises that quickly change direction, said Milica McDowell, a physical therapist in Montana.
Getting into a regular habit of agility training can help you avoid a fall as well as improve your mental acuity. If you play sports like pickleball, soccer or basketball, agility can help you quickly stop and start, especially when moving laterally or pivoting.
While agility training, use a flat training shoe or even go barefoot on a cushioned surface, McDowell said. “This is not a time to work out in big, cushy training shoes, because you’ll risk an ankle sprain.”
Practising a few times a week, you can expect to see improvements within a couple of weeks, said Brett Poniros, a strength and conditioning coach in New York and Luks’ trainer.
“You’ll feel the mental confidence of your training first,” Poniros explained, “feeling comfortable moving faster. Then you’ll see the physiological change.”
Overview
Time: 20 to 25 minutes
Intensity: Moderate
Rounds: Two to three sets of each exercise
What you’ll need
- Two small cones. You can also use yoga blocks or dumbbells in their place.
- A racquetball, tennis ball or other small ball that can bounce.
- Chalk or tape for the ground to simulate an agility ladder, which you can also use.
Adjust for you
If you are new to agility training, scale the moves to your ability. Where one athlete might shuttle run between cones, an 82-year-old who does little exercise might replace the run with a step toward a cone and then a step back.
These exercises can be done as a single agility workout or you can select those you find most valuable and add them to your fitness routine.
The workout
Sequence: Complete each drill three times before moving to the next. Start with one minute of rest after each drill and work that down to 30 seconds.
For each movement: do as many repetitions as you can in the time allowed. The goal is to increase your speed.
Carioca drill
(Repetitions: 30 seconds in each direction, repeated three times)
Standing in place with your knees slightly bent, cross your right foot in front of your left, then bring your left foot out and step sideways. Bring your right foot behind your left, then move your left foot to the left and sideways.
Continue each lateral movement for 30 seconds, rest, then switch directions. Ideally you should do this in an open area, but if you have limited space, adapt to what is available.
Ladder drills
(Repetitions: 30 seconds, repeated three times)
Start with a 4.5 metre chalk line, tape or cord. Quickly step over the line with one foot at a time, bringing both feet to one side before going back across to the other. With each step, move sideways down the line until you reach the end. Turn back to go the opposite way.
As you improve, try an agility ladder to do these step-ins/outs while moving forward up and down the ladder.
Figure eight drill
(Repetitions: 20 seconds, repeated three times)
Set two dumbbells, cones or yoga blocks 10 to 15 feet apart. Picture the top, bottom and middle of a figure eight in your mind. Run the figure eight, aiming to improve your reaction time on turns and curves. Try switching directions with each set.
Agility balls
(Repetitions: 30 seconds, repeated three times)
Hold a tennis ball or other small, bouncy ball in front of you near ear level. Drop it and squat down quickly with the goal of catching it in the same hand after it bounces once and starts to come down again.
To make this more challenging, toss the ball against a wall and catch it one hand.
Skaters
Beginning on your left foot, hop sideways on to the right, then quickly back to the left while gently swinging your arms. Work into a back-and-forth rhythm and focus on a soft landing. As you improve your control and speed, practise staying on one foot for a few seconds before hopping to the other.
Shuttle runs
(Repetitions: 30 seconds, repeated three times)
On a flat, open space, mark two points about 25 feet apart. Sprint from one to the other, stopping briefly before sprinting back. You can do this by shuffling side to side for more of a challenge, or just run up and back.
Another, more challenging, option is to invite a friend to help. Shuffle in one direction, and when your partner gives a signal, move in a different direction.
This article originally appeared in The New York Times.
Written by: Amanda Loudin
Photographs by: Theodore Tae
©2025 THE NEW YORK TIMES
