Get more agile and resistant with these exercises – BOA FORM

Dodging strangers on the street when you’re late for work, or being able to quickly reach objects that are about to fall to the ground are common actions that we almost don’t pay attention to. However, they indicate your level of agility, a very important feature not only for training, but also for everyday life.

And the good news is that if you fall into the category of “clumsy” people, it is possible to improve the issue, you know? “It is important to train agility. That’s because, in everyday life, we always need to make fast movements, changing directions, in a coordinated way”, explains physical education professional Lucas Florêncio, technical manager of the Smart Fit Group.

But how to do it?

According to the specialist, the first step is to bet on movements that you already master and gradually include other elements – such as jumps, changes of direction and neuromuscular activations.

“An example is leaving the person on their back and throwing balls for them to catch, without them knowing where the object is going. This is an exercise that works on changing direction and reaction time. It is a playful activity, but one that aims to improve agility, ”she says.

In addition, almost all sports, such as football, handball, volleyball and basketball, require this feature and include it in training, precisely because it is a basic physical ability to achieve good results. Plyometric exercises can also help.

Another example

Want to test your agility even further? Then, form a square on the ground with four cones (with a space of 15 feet between them). Stand in the center of the square, feet hip-width apart and knees slightly bent.

Start by tapping the front and left cone with your left hand. Then quickly return to the center. Then perform the same gesture with your right hand and the front right cone. Keep repeating the movement clockwise. The key is to count how many times you can touch the pegs in a 15-second period—and try to improve that number with practice.