Hi! I’m Joash.

Agility is the general ability to change direction when moving quickly and efficiently, all while
maintaining proper posture and movement mechanics.
Today I’m gonna show you how to improve your agility with 3 exercises that could take your
performance to the next level
agility training is vital for basketball players to improve footwork skills as well as improve cardio-respiratory
stamina. It is also the key in decreasing injury as you play basketball.

Due to the myriad of physical demands that come with the sXport makes agility training a crucial component
to incorporate into a basketball training program.

We will be doing these 3 exercises without any equipment. And since agility training involves a range of
exercises designed to improve your ability to change directions during movement, you need to find a
space which is clean and safe.

Make sure to use proper attire and Never forget to do your warm-ups to prepare your muscles.
So lets talk about how to do a jumping jack
The important things to consider about the jumping jack are that you’re getting the movement in your
shoulder and in your hip. Primarily were talking about abduction where you’re moving away and
adduction where you’re taking it back.

STEPS:

1. Stand upright with your legs together, arms at your sides.

2. Bend your knees slightly, and jump into the air.

3. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.

4. Jump back to starting position.

 5. Repeat.

Up and down were going to get the heart rate up. Were going to take our body through its full range of
motion. Quick toes, touching out and then right back in.
Fingertips can touch over the top and then pulling right back underneath.

Our next exercise is push up

1. Get down on all fours, placing your hands slightly wider than your shoulders.
2. Straighten your arms and legs.
3. Lower your body until your chest nearly touches the floor.
4. Pause, then push yourself back up.
5. Repeat.

When youre in the push up, lets start with the head, making sure that your head is not dropping. Sometimes
we think were go8ing further down or not, just our head is.

Keeping you head in line so the cervical spine doesn’t take any stress and
then the rest of your back too. You want to make sure youre not leading with your hips and breaking.
This means that youre not properly engaging youre core.
So engage the core draw the belly muscles in. Keep your head in line Inhale to takie it down, exhale to come
up.

Dropping the chest down to the floor keeping the shoulders in front of the fingertips to allow that wrist to stay
right underneath the elbow.

Stand with your feet hip-width apart, keep your back straight, your shoulders back, and your abs tight.
2. Take a step forward and slowly bend both knees, until your back knee is just above the floor.
3. Stand back up and repeat the movement.
4. Alternate legs until the set is complete.

Youre going to lunge straight down, your shoulder are rolled back your chest is up your abs are tight. Youre
going to keep the weight in that frony heel and youre just going to lunge straight down, dropping that back
knee to the floor and almost touching the floor and then standing right back.

And that’s it Agility exercises revolve around improving change of direction abilities and footwork, but
they also improve strength, mobility, and endurance.
You can do these exercises for 3 sets, 12 repetitions and 1 minute rest in between sets
After 4 weeks you can add up to 4 sets 15 reps and lessen the time to 30 seconds in bet sets.