How to Improve Agility in Your Legs

Improving leg agility can help reduce the risk of injury while participating in activities such as running.

Agility helps you move quickly when playing a sport or exercising. Improving your agility can also help you get through every day, as you are strong and able to move about easily. You can boost the agility in your legs by performing exercise drills. The drills don't take much time each day. Add them to an exercise routine you already perform or use them to start a new routine. Before attempting to improve your agility, talk with your doctor to make sure you are in good health.

Things You'll Need

• Rope or electric tape
• Scissors
• Ruler

Instructions

The Ladder Shuffle

1. Use the rope or tape to make a ladder on the ground. Cut two 5-foot lengths and five 1-foot lengths of rope or tape. Lay the two 5-foot lengths parallel to each other and place the 1-foot lengths perpendicular to the 5-foot lengths, spaced equally apart, to make a shape that looks like a ladder lying on the ground.

2. Stand in the square on the far right side of the ladder. Place your feet hip width apart and bend your knees slightly. Bend your elbows as well, so that your arms form an "L" shape.

3. Lift up your left leg, putting your weight on the right leg. Step to the left and place your left leg in the ladder square to the left of the one you are currently in. Lower the left foot to the floor. Lift up your right leg and bring it over next to the left. Both legs should be in the same square.

4. Repeat, stepping into the square to the left of the one you are currently in. When you get to the opposite end of the ladder, go back to the right side. Try to speed up as you continue to repeat the exercise. As you get better, stare off into the distance instead of looking at your feet.

Knee Lift

1. Stand outside of one end of the ladder that you set up in Section 1, Step 1. Face the ladder as if you were about to run straight through it.

2. Stand up straight with your feet hip distance apart and your arms at your sides. Bend your arms at the elbows.

3. Lift your right leg into the air, bending it at the knee to form an "L" shape. Step forward and lower the leg into the first square of the ladder. Place your foot on the ground inside the square.

4. Lift your left leg, bending at the knee, and lower it into the second square of the ladder. Work your way over the ladder, raising your knees high as you go. When you get to the end, turn around and come back over the ladder.

Tips & Warnings

• As you work your way over the ladder, avoid touching the tape or rope.

References

• American Council on Exercise: Agility Ladder