Physical Education I

AGILITY EXERCISES FOR SKILL-RELATED FITNESS

MODULE 10

AGILITY EXERCISES FOR SKILL-RELATED FITNESS

LEARNING OUTCOMES
By the end of this module, students will:
10.1 Identify agility exercises for skill- related fitness
10.2 Perform activities under agility exercise
10.3 Explain the importance and health benefits of agility exercises

INTRODUCTION

This module contains information about agility exercises for skill-related fitness. It
covers the fitness tests that you can use to improve your agility also the health benefits
of agility exercises. This activity will determine your skill level in performing some
activities and this is not just for the athletes but also for the non-athletes.

This module also contains different assessment to meet the learning outcomes.
Strictly read and follow the instructions in every learning activity. If there are some
unclear instructions, report to your teacher before proceeding to the activity. Your
performance in each activity will ascertain that you have acquired the knowledge and
skill.

Completion of this module will help you in preparing for the succeeding modules.
Any questions and clarifications will be answered by your respective professor.

CONTENT
Skill-Related Fitness- AGILITY

COMPONENT FITNESS TESTS

 Physical Education I
AGILITY EXERCISES FOR SKILL-RELATED FITNESS

Agility
Is the ability to move and change
direction and position of the body
quickly and effectively while under
control. It requires quick reflexes,
coordination, balance, speed, and
correct response to the changing
situation.
There are a lot of agility drills, but this time
we will be focused on the ladder drills.
Ladder drills: use an agility ladder to
practice quick and specific foot placement.
This is an example of agility ladder

“To be agile, you are responding to what is

going on around you, taking in that
information and translating it into body
positioning that will maintain balance and
control. You are moving to the best
position to take the next action, such as
catching a ball or making a tackle. You are A standard agility ladder is 15 feet long
moving in a way that your body and sports and 20 inches wide.
equipment are in the right position to take
the next action effectively.”
Agility drills
As a key component of sports and physical Forward Hops/ Straight Hops
fitness agility is valuable in many sports Jump to the first box, then to the
and physical activities. Think of the sports second box and continue until to the
where you have to use agility. In team last box.
sports such as football, soccer, basketball,
hockey, volleyball and rugby you must
quickly respond to movements of the other
players and of the ball.

In tennis, handball, squash, table tennis

and similar individual sports, you have to
quickly respond to the position of the ball.
In surfing, skiing and snowboarding you
must be agile to respond to the changing
conditions of the surface of the water and
snow. ( Elizabeth Quinn, 2019)

. Lateral Hops
With your two feet jump to the first box
and then to the second box and continue
jumping sideways.
 Physical Education I
AGILITY EXERCISES FOR SKILL-RELATED FITNESS

In and Out Hops

Start at one end of an agility ladder
with your feet apart, begin by hoping
forward with both feet into the first
square then, immediately push off with
both feet and spread feet apart so they
are outside the ladder. Hop forward in
to the next square with feet hip width
apart. Repeat the entire ladder as
quickly as you can.

Forward 2 foot Zigzag Hops

First hop into the first square then, hop
to the right so that you land next to the
ladder. Hop back to the second square
then across to the left and repeat the
entire ladder.
 Physical Education I
AGILITY EXERCISES FOR SKILL-RELATED FITNESS

Hop Scotch

Starting at the end of the ladder, hop

into the first and second square on just
your left foot then, hop forward straddle
the next rung. Hop back in on your right
foot and again straddle the following
rung. Continue down the ladder
alternating which foot is landing in the
ladder each time.

REFERENCES:
 Physical Education I
AGILITY EXERCISES FOR SKILL-RELATED FITNESS

Punzalan, M., Mondina, M. (2018). Physical Education 1: Movement Enhancement.

Manila, Philippines: Mindshapes Co., Inc.
Pierre, V., Canseis, V., Merchez, P . et.al. (2010). Global recommendations on Physical
Activity for Health. World Health Organization.

Electronic Sources:

Essential Movements. (2020). Crossfit. Retrieved from:

https://www.crossfit.com/essentials/movements

Williams, Laura, MSEd, ASCM-CEP. (2020). Very well Fit. Retrieved

from:https://www.verywellfit.com/skill-related-fitness-components-4155209
https://www.instructables.com/id/Agility-Ladder-free-and-easy/ date Retrieved from July
2020
https://fitnesshealth.co/pages/speed-ladder-training date Retrieved from July 2020
Anderson, Jacky (2017) Retrieved from: https://www.jenreviews.com/agility-ladder-drills/
Quinn, Elizabeth (2019). Very well Fit. Retrieved
from:https://www.verywellfit.com/understanding-agility-in-sports-3120338