AGILITY

TRAINING
 AIM

TO ACQUAINT CLASS WITH AGILITY TRAINING

PREVIEW:-
 INTRODUCTION
 AGILITY TRAINING
 COMPONENTS OF AGILITY TRAINING
 BENEFITS OF AGILITY TRAINING
 TYPES OF AGILITY TRAINING
 HOW TO INCREASE INTENSITY IN AGILITY
TRAINING
 CONCLUSION
INTRODUCTION
Combat Fitness Training consist of many training module
like Strength Training, Endurance Training, Functional
Training, Agility Training, Circuit training, Flexibility Training
and PUF (Proximate Use Force). But from above said training
module Agility Training provides a confidence in the trainees
to change direction quickly and effectively while using a
combination of balance, coordination , speed, reflexes, strength
and endurance.
AGILITY TRAINING
Agility means The ability to start (or accelerate), stop (or
decelerate and stabilize), and change direction quickly,
while maintaining proper posture. Thus, Agility Training
focus on the ability of the body to change direction quickly
and effectively while under control. It requires the
integration of isolated movement skills using a
combination of balance, coordination , speed, reflexes,
strength and endurance.
COMPONENTS OF AGILITY

STRENGTH

ENDURANCE TIMING

BALANCE
REFLEX

COORDINATION
SPEED

RHYTHM
 BENEFITS OF AGILITY TRAINING
 Agility training improves flexibility, balance, and control.
 Agility helps the body to maintain proper alignment and
posture during movement.
 Agility drills encourage our body to learn how to maintain
correct body placement.
 Aid in injury prevention

 Improve multi-planar coordination

 Increase heart rate and blood flow throughout the body

 Increase mind-body connection and help get us focused

TYPES OF AGILITY TRAINING
 Line Drills
 Box/Cone Drills
 Dot Drills
 Ladder Drills
 Wobble Boards
 Balance Beams
 Plyometrics
 Tumbling Drills, etc.
 HOW TO INCREASE INTENSITY IN
AGILITY TRAINING
 Number of repetition can be increased per exercise.
 Frequency can be increased.
 Numbers of exercises/drill can be increased.
 Interval between exercises can be reduced.
 Number of cycles can be increased.
LINE DRILLS

Line drills are commonly to improve footwork, speed, and

coordination. Line drills are excellent for beginners since they
are simple and require limited equipment. In fact, all that is
needed is a boundary line (made from paint, chalk, or tape) a
field, or another nonslip, resilient surface. Trainers can vary
the difficulty of line drills by altering combinations of upper
and lower body movements and changing the complexity of
footwork.
SAMPLE OF LINE DRILLS

Forward & Backward Lateral Line Hop

Line Hop

Forward & Backward Line Hop 180-Dgree Travelling Line Hop

(Travelling laterally)
CONE/BOX DRILLS

In Box Drills trainers typically use cones as landmarks to

set up a variety of preprogrammed agility drills. The purpose
of each drill in this section is to improve movement through a
series of preplanned directional changes. Trainers can also
revise them into semi open drills by creating movement
options and having the trainees respond to an external
stimulus.
SAMPLE OF CONE/BOX DRILLS

T-Drill Four Corner Drill

Compass Drill L Drill

DOT DRILLS

Dot drills used to improve foot speed and kinesthetic

awareness. To set up a basic pattern for dot drills, place
five dots in an X. This can be done with tape or spray
paint on the ground or on a workout surface. Each dot
should be approximately 4 inches (10 cm) in diameter.
The dots that make up the perimeter should be placed 3
feet (1 m) apart.
SAMPLE OF DOT DRILLS
LADDER DRILLS

Ladder drills helps trainees to develop quick feet, body

control, and kinesthetic awareness, as well as improve
fundamental movement skills. Most agility ladders are made
of plastic rungs that are attached to nylon straps to form boxes.
Typically, the boxes are set approximately 12 to 18 inches
(30–46 cm) apart. However, the box size can be adjusted by
sliding the rungs up or down the nylon straps.
LADDER
SAMPLE OF LADDER DRILLS

Straight Run In & Out Diagonal Double Foot

Hop Hops Run
CONCLUSION

Agility Training provides a confidence in the trainees to

change direction quickly and effectively as agility needs
combination of balance, coordination, speed, reflexes,
strength and endurance. Not only agility training provides a
less injury training it also helps trainees or a force personnel
to be more agile while performing duties or during a
operation in negotiating the obstacles.
ANY QUESTIONS…..?
THANKS