Saturday, January 28, 2023

Improve your agility with Balance Training

Balance should be considered as a potential predictor of agility, according to a new Journal of Strength and Conditioning Research study. The article also cited speed and power development as having an impact on agility; and gender-specific influences — power development having a greater impact on agility in women, and balance training having a greater impact on agility in men.

Agility isn’t simply how fast you move. It refers to your ability to accelerate (speed up), decelerate (slow down), and change direction; and how quickly you can recognize and react to a stimulus. We also acknowledge that agility is contingent upon ground displacement: The stronger you are through the lower extremities, the more force you can generate against the ground. With practice, increased ground force generation equals improvements in agility-related performance.

Balance training should include unilateral lower-body exercises, such as the single-leg squat, Bulgarian split squat, stepup, single-leg Romanian deadlift; and ankle, knee, and hip balance and stability exercises (pictured).

Speed training should incorporate max effort sprints, and assisted/resisted (uphill, parachute) running.

To increase power production, perform Olympic lifts (for example, the hang clean), squat jump, single-leg squat jump (also incorporates balance), and plyometrics.

Get STRONGER, Get FASTER!

Steve Harehttp://www.ohiovarsity.com
Steve Hare is the Chagrin Valley Conference's Sports Information Director. He also created and publishes OhioVarsity.com, an online publication dedicated to providing hyperlocal coverage to area high school athletic programs. Hare began covering high school sports for the Lake County News Herald in 1997. Hare attended Willoughby South High School through the middle of his senior year, then graduated from Berkshire High School in Burton in 1986. He played football, wrestled and was an all-Geauga county baseball player (1986). He lives in Chardon with his wife Paulette and their children.

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