The Agility Workout Trainers Use to Build Speed, Balance, and Coordination

As we age, coordination and speed are often the first abilities to slip. Even quick, everyday reactions like grabbing something before it falls off the kitchen table start to feel harder. This happens because getting older naturally reduces muscle mass, strength, and the sensory feedback you rely on from your vision and proprioception. All of that leaves you slower and less steady.

The good news is that you can slow this decline by building lean muscle and adding coordination-focused work to your routine. Clif Marshall, M.S., Senior Director of Coaching and Pro Training at D1 Training, recently shared a simple agility routine that anyone can do anytime and anywhere. All you need are a few cones, pillows, or anything that can mark space, plus a willingness to move.

Related: This Simple 2-Move Stretching Routine Will Make You Feel 10 Years Younger, According to a Yoga Teacher

The Beginner-Friendly Coordination Workout

To complete this workout, place cones or pillows creating a course that allows you to jump, crawl, and move side to side rapidly. Perform 3 rounds, moving through one exercise after another.

 Jump Squats

J

How to Do It

1. Start with feet hip-width apart, knees bent slightly.
2. Press hips back and drop into a low squat, elbows out to sides at 90 degrees, so knuckles face each other and arms are parallel to floor.
3. Press through heels and drive up, pulling knees toward chest at the top of the jump and landing softly to start, then repeat.
4. That's 1 rep.
5. Complete 10 reps.

Pushups

B

How to Do It

1. Place your hands on the floor about shoulder-width apart. 
2. Brace your core, and hold your body in a straight line from head to toe. Lower yourself until your chest is an inch above the floor. 
3. Push back up.
4. That’s 1 rep.
5. Perform 10 reps.

Body Row

How to Do It

1. Hold the handles of your TRX straps or a barbell and lean back with arms extended so that the trainer supports your body and only your feet are on the floor.
2. Brace your core and hold your body in a straight line. (The lower you set the handles, the harder the exercise; you can elevate your feet on something to make it even harder.)
3. Row your body up until your chest is by your hands and your back is fully contracted.
4. If using the TRX straps, rotate your wrists as you row your palms up in the end position.
5. That's 1 rep.
6. Repeat for 10 reps.

Skater Jump

How to Do It

1. Jump your right foot to the right, bringing your left foot diagonally behind you, left arm across in front of you, and right arm behind you as you land.
2. Don’t touch the other foot to the ground.
3. Repeat on the other side; try not to stop once you start.
4. That's 1 rep.
5. Repeat for 10 reps.

Bear Crawl

Ture Lillegraven

How to Do It

1. Get on all fours and crawl forward, keeping your back flat and your hips down.
2. Keep crawling forward for 30 seconds.

source https://www.mensjournal.com/health-fitness/the-agility-workout-trainers-use-to-build-speed-balance-and-coordination