I use this training for my clients ranging from youth to seniors. With the proper modifications, every age and fitness level can benefit from this type of training! Speed and Agility Training is not only functional but also fun! It breaks up the monotony of lifting weights and using the same old cardio equipment such as the treadmill and elliptical trainer. Training with speed and agility training can help improve movement and coordination. I find it helps with people who lose their ability to maintain balance as well. As we age, our ability to maintain core strength, balance and explosive muscle contraction can diminish. Training using agility exercises helps to improve motor skill and reaction time. This not only translates to better performance for sports but everyday living as well.
Benefits of Speed and Agility Training
1. Results that can quantified.
You can increase your speed, muscular and cardiovascular endurance, and decrease body fat. All of which can be measured.
2. Requires a synergistic training effect from all skeletal muscles.
Because of the constant stop, start and change of direction involved with Speed and Agility Training, your body engages more muscles to stabilize as well as propel and stop your body. This allows your body to become accustomed to using muscles together in harmony to perform tasks. When jogging or running in a linear motion your muscles fire off repeated in the same range of motion. However, because of the frequent change of direction, acceleration and deceleration, the muscles are challenged more.
3. Form of High Intensity Interval Training (HIIT).
HIIT has been well documented as an effective way to improve the cardiovascular system. It increases the efficiency of the circulatory system to supply blood and oxygen to muscles of the body. It also increases the heart's ability to recover after a demand has been placed on it. Because HIIT requires a lot of oxygen consumption, it burns a ton of calories, even after the exercise is complete! This is known as Excess Post Exercise Oxygen Consumption (EPOC).
4. Increases reaction/response time which can minimize injury.
This can prevent injuries not only in sports but in daily tasks. Because the muscles contract and relax quickly, they stimulate a neurological response to the stimulus of the agility drills. This not only increases fast twitch muscle strength causing quicker reaction time, it also trains the muscles of the body to work as one unit rapidly. Because the training isn't linear but multi-directional, the body is trained to move more efficiently. Speed and Agility Training will allow you to compensate quickly when falling on ice, stairs or any situation where loss of balance occurs.
5. It's fun!
Mastering movement down an agility ladder, through cones, and quick bursts of speed is not only challenging but leave a sense of accomplishment when mastered. Rather than running on a treadmill or using an elliptical trainer etc. which can become boring, this type of training requires mental focus. Using apparatus such as agility ladders, battle ropes, medicine balls etc. breaks up the monotony of machines and weights.
I recommend starting slowly when beginning Speed and Agility Training. This training is challenging and can be modified for all fitness levels. Begin with basic movement exercises and increase the complexity and speed of the movements as you progress naturally. If you're looking to shake up your old cardio routine, give Speed and Agility Training a try. You may find just 15-20 minutes of this training will have you feeling energized and burning more calories than you normally do during your regular cardio workout!
**Consult your physician before beginning this or any other exercise program. Consult a Certified Personal Trainer to ensure your form and intensity level are appropriate for your current fitness level.