Firstly, let us introduce Mica Moore, the queen of versatility and speed, an elite sprinter and world class bobsledder. Moore’s explosive sprinting background gives her unparalleled acceleration power. This blog will show you how adding agility ladders, hurdles and cones to your training sessions will aid your fitness and get you one step closer to athletic success. Improving your agility is a vital fitness component for any runner because it will allow you to change direction quicker, improve your balance and co-ordinate movements, making you a more efficient and explosive individual on the track or field.

Agility Ladder Drills for Runners

Do you want to improve your foot speed, coordination, and overall agility? Then the Agility Ladder is a necessity to add to your training sessions. To maximise your workout gains, make sure you keep your body upright with a slight bend in the knees and engage your core for added stability. To help control every movement, stay on the balls of your feet as you move through each square of the ladder. Efficiency is key for this exercise; therefore, it is important to stay balanced and keep a consistent rhythm. Here are 8 exercises you can do with an agility ladder.

• Bunny hops

• High knees

• Sideways high knees

• Toe taps

• Double leg to single leg hops

• Plank crawls

• Plank crawl and press up

• Plank in and outs

Agility Hurdle Drills for Runners

When using the Agility Hurdles, it is important to be using the correct form to avoid injury; you will see improvement in your speed, strength, and coordination if you do this correctly. To begin, make sure your body is upright with a slight bend in your knees. It is also important to engage your core as it will help with stability during each movement as you travel.

When approaching each mini hurdle, your focus should be on driving your knees up, rather than forwards, to produce maximum force and increase your speed. As with most agility exercises, your arms play a vital role; swing your arms back and forth, working through the full range of motion to increase overall momentum. The key to improving your agility in this exercise is it to focus on quick, explosive movements rather than height and distance. Below are 5 exercises you can perform with agility hurdles.

• High knees

• Double tap high knees

• Sideways hops

• Double foot hops

• Bunny hops

Agility Cone Drills for Runners

Agility Cones are designed to improve your balance, increase explosiveness, and maximise your speed when changing directions. Most movements performed with this piece of equipment will require a low stance, with your knees bent, and your body weight centred over the balls of your feet. Each step should be quick and controlled, aiming for minimal ground contact time to produce maximum force. To help with balance and momentum, strike your arms back and forth; this will provide you with extra power and reduce the workload on your legs. A top tip when implementing agility cones into your workout is to focus on short and quick steps, rather than long strides which can lead to over-striding and therefore decrease your overall speed. Here are 4 exercises you can use with the use of some agility cones.

• Diamonds

• Straight lines

• Baselines

• Suicide runs

Incorporating Agility Training Equipment into your running routine will be a turning point for improving speed, and coordination. Whether you are training to be the next 100m Olympic Gold medalist, or just wanting to improve your overall fitness, these drills are a simple yet powerful way to become a faster and more efficient runner. So, lace up and watch your running reach new heights!

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Tags: Equipment > Agility Equipment ; Exercise Type > Cardio ; Misc > Mirafit Ambassadors ; Misc > Workout