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Step 1
Develop core stability to help improve agility when running. This means more than having great abs, it means you should focus on exercise and movements that help develop your inner and outter core. Pilates and learning certain types of dance are very helpful.
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Step 2
Incorporate an agility ladder in your training. You can mark out a ladder on the ground using tape or paint, or you can purchase one that you would place on the floor. Standard agility ladders are ten feet long and have 18 inch squares.
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Step 3
Run through the agility ladder using exaggerated arm movements and pulling your knees up high with each step to improve agility. You should place your foot in the middle of each separate square while running.
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Step 4
Touch both feet in each of the ladder's squares while running through it. You should use the same pumping arm and leg motions.
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Step 5
Stand next to the agility ladder. Concentrate on one square, and step into the center of the square with your right foot. Then, step into the ladder with your left foot. Step out of the ladder with your right foot, and then step out of the ladder with your left foot. Do this exercise slowly at first, and then speed up to improve agility.
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Step 6
Increase the new exercises you perform with the agility ladder every week. As you master each exercise, use the old exercises to warm up for the new ones. Continued training in this manner helps to improve agility as you increase your speed.
