Agility Drills for Runners

written by runnergirl training

Agility is very important in sports that rapidly change pace and direction. Distance running is generally not requiring a lot of rapid changes of direction. But having a good sense of agility helps runners to avoid injuries (stepping off a curb and catching yourself before falling, dodging something on the ground and avoiding rolling your ankle, or rapidly running around another runner who suddenly stopped at a water stop in a race).

 The following are a few helpful agility drills. There are many drills to use and these are great ones to start using!

These drills should be performed at the start of a workout before neuromuscular fatigue causes slow reflexes and could result in injuries.

Touch Drill

Have at least 2 objects played a few feet apart. Start the drill by reaching down and touching the object, shuffle or run to the next and touch it, then back to the start. Repeat the drill for 8-10 repetitions.

Start

Middle

End

Square Jump Drill

Have 4 points marked in a square for jumping points. Jump with 1 or 2 feet to each point until back at the start. Go clockwise or counter clockwise. Repeat the drill for 8-10 repetitions.

First Jump

Second Jump

Third Jump

Fourth Jump

Bounding

Arrange your jumping points in a staggered zig-zag pattern with at least 2 feet of distance in between. Jump with 1 or 2 feet. Repeat the drill for 8-10 repetitions.

First Jump

Second Jump

Third Jump

Fourth Jump

Agility drills are great ways to improve running and athletic quickness and reaction speed. They can be used for team sports or for marathon runners and everyone in between. As always, check with a doctor before starting a new exercise program.