Agility Drills Aren’t Just for Warmup

fullsizeoutput_571Remember the drills your high school coach made you do to warmup before practice? High knee runs, butt kickers, etc.

You can actually use these fun (yes, they can be fun!) drills to put together a cardio workout that you can do anywhere. Instead of slogging away on the treadmill or pedaling to nowhere on a stationary bike, why not get outside and hop, skip or jump your way to a decent workout. Your living room might be tight quarters for this workout but you can do it in your driveway or the park or the local track. Just find a flat surface so you don’t turn an ankle and maybe a few landmarks to work back and forth between like fenceposts or trees.

These drills are often used as a warmup before running to help build strength and balance. Drills like high knees and butt kicks if done correctly are an exaggeration of running form so they can help you focus on good form during the rest of your workout. These are all great benefits so why not get them during your whole workout instead of just in the warmup.

Do a combination of different drills for time or distance and keep it up for 20-30 minutes for a complete cardio workout.

High knee run – Start by standing tall and keeping your chin level and looking ahead instead of down at your feet. Bend your elbows and keep your hands loose. No tight fists! Begin running and lifting your knees so your thighs come up parallel to the ground. Your arms should move back and forth close to your sides. Keep your hands from crossing in front of your body. Land softly on the balls of your feet. You won’t move forward very far with each step but that’s ok. Focus on your form.

Butt kick run – Start in the same position as the high knee run. When you begin running, your knees will barley lift up. Lift your heels as high as you can behind you. Actually kick yourself in the butt if you can! You won’t move forward very far with this drill either, just focus on form.

Power skips – Hopefully you remember how to skip from kindergarten. This drill is just like, only exaggerated. As you push off with your foot, explode up and drive your opposite arm upwards. Land lightly on your feet and continue for a short distance. This is where those landmarks will come in handy.

Carioca – Better known as the grapevine drill. You’ll move sideways in this drill. Again, start by standing tall and looking ahead. Your arms should be slightly out to your sides and will twist opposite your feet to help you keep your balance. 

Hop your left foot in front of your right, hop your right foot out to your right, hop your left foot behind your right and so on. Take it slow at first so you don’t faceplant!

Side shuffle – Just like carioca, you’ll move sideways in this drill too, but there’s less chance of tangling up your feet! Start in a slight squat position with your right hip facing the direction you want to go. Hop your right foot out wide to the right and hop your left foot over to meet your right. Move continuously from step to step until you reach your landmark.

Bounding – Similar to Power Skips but leaping with large steps. The goal is to go far instead of high. Exaggerate your running steps without losing your form and remember to use your arms to help power you forward.

Shake things up a bit and use any or all of these drills to create a fun workout that might break up the exercise routine monotony.

Happy Exercising!

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s