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Agility

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The flexibility can be defined as one of the components of the physical fitness which is closely related to the ability to change very quickly the position of the body in space with a certain speed and accuracy . It is a type of physical condition through which movements can be performed with a lesser expenditure of time and also with the least expenditure of energy possible.

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What is agility?

Agility is the ability to move and change the direction and position of the body quickly and efficiently while controlling . An ability that requires quick reflexes , coordination , balance , speed and a correct response to changes in situation.

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Definition of agility in physical education

In the field of physical education , the term agility can be defined as the ability of the human body to be able to make a change in direction when it is performing a specific movement while also using the greatest possible efficiency. It is one of the many qualities that athletes must have and practice.

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When it comes to physical education, agility is also related to the precision and speed of movements as well as mechanical flexibility. We can also say that agility is the ability to change course , always controlling the direction and position of your own body while maintaining momentum .

What is it for

Agility is a type of ability that has many benefits or benefits. Among the most important of them are the following:

  • Injury Prevention : Many injuries occur when the body is misaligned in movement, but agility training increases balance , control, and flexibility , allowing the body to maintain proper posture and alignment during movement . So, agility training helps the body learn to position itself correctly to protect sensitive areas of the body.
  • Improves the mind-body connection : this type of training helps create pathways in the brain that respond quickly to different stimuli .
  • Improves Balance and Coordination : Training helps the body develop balance amid dynamic movements .
  • Improved recovery time after exercising: in some cases, intense workouts tend to leave us with sore muscles and also cause a decrease in energy levels the next day. But when agility training is done continuously for periods of time, the musculoskeletal system can be strengthened , thus reducing recovery time.
  • Increase of the results in a certain minimum time after the routines have been carried out for a certain time.
  • Through agility, a large number of injuries can be prevented since it has the ability to strengthen and teach muscles and bones how they should behave.

Types

There are several types of agility that athletes or athletes can develop, these are the following:

  • Balance : Thanks to this type of agility, human beings can walk without falling.
  • Static : it is also part of classical mechanics and in it, the relative positions are in a state that does not vary over time.
  • Dynamics : this is another type of agility that is also part of physics and is related to the causes and reasons that cause changes of state in movement and physical state.
  • Coordination : it is a type of agility that gives the skeletal muscles the capacity so that they can synchronize in terms of movement and trajectory.
  • Speed : it is the capacity that makes it possible to fully express motor actions where performance is not limited due to fatigue.
  • Force : this type is what makes it possible for a muscle or a group of them to generate tension against a load while the muscle contraction process occurs.

Training

There are a lot of physical activities that can be used with the aim to improve and train the agility . There are several rules that must be followed for this type of training to be effective, among them we mention the following:

  • Perform agility exercises as quickly as possible. In case the fatigue is very intense, then it is advisable to rest between exercises.
  • It is important to choose each time more difficult exercises are practiced to do the training. These can be analyzed and later modified and made more complex.
  • Must practice exercises that are varied and sometimes should also be included within the new exercise programs entramiento as agility needs variety.
  • It is very important to be watching over the health of the person who is improving his agility.

Training

There are several exercises that can be performed to improve agility, including the following:

  • Lateral plyometric jumps : help to develop explosive power, balance and coordination using our body weight. This advanced agility training exercise is essential for any athletic position that requires lateral coordination and power.
  • Running Forward With High Knees – Designed to improve foot coordination and speed for all field sports athletes .
  • Running laterally : they improve the stability of the knees and ankles, making them ideal for track sports.
  • Exercises in the box : These are the best exercises for the quads , glutes, and hamstrings .
  • Plyometric agility exercise : it is used to develop explosive power and speed. In addition, they improve coordination, dexterity and effectively improve sports performance.
  • Shuttle racing – is a standard agility training exercise for athletes involved in stop-and-go sports

Examples of agility

Some examples of agility are mentioned below:

  • Crawling exercises : they force the limbs to move in a coordinated way.
  • Four-point exercises: these are circuit exercises and are based on running between each of the points.
  • Obstacle races : you must run at maximum speed dodging obstacles and jumps.
  • Jumping rope : aerobic endurance is exercised and agility at the same time.
  • Balance exercises: the legs and agility are exercised, trying to balance the whole body.

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