When I talk about agility with our athletes I often see eyes glazing over and foot shuffling as I stress over and over the need to concentrate on this facet of fitness. It’s written on the walls in really big letters and yet I very rarely see it on the suck-board or anybody practicing it off their own back. So, let’s change that.

A large part of what we do with the teams that come in are agility drills. In every sport having “quick feet” and the ability to change direction rapidly yet still maintain your stability is essential. The yellow hurdles in the corner are for two-footed bunny hops or single foot hops or alternating hops. And who said we have to just go forwards. As a coach I’m a big fan of lateral work, CrossFit is all about 360 degrees of fitness, I want my athletes as strong in one direction as any other. So try sideways over 3 or 4 hurdles, try jumping backwards or running backwards over them.

We’ve also got different heights of plyo-boxes. Start on one height then jump two footed to the floor and EXPLODE onto another height. Turn around and repeat. You can try hopping jumps onto the box. You can do a pistol THEN hop onto the box. Again don’t forget sideways jumps too. Everyone’s favourite f*!king burpees get even more fun if the jump portion is on and off a plyo-box!

The rugby guys we coach will tell you the benefits of being strong in all directions as they never know where the hit is coming from. The prep I make them do for this is get into a press-up position, keep your feet stationary and walk your hands round in a 360 degree revolution. 3 times right and 3 times left quickly loses me friends as a coach BUT it’s amazing what a difference to the muscles it makes changing the angle of exertion.

Finally Iain, Gavin and I know how popular bear crawls are (AHEM!) but have you ever done them backwards? Try it. Again it’s the change of emphasis the change of angle the change of the routine way of doing something. And THAT is what we’re all about at your gym. Constantly varied movements done at maximum intensity.

So next time you’re in have a look at the words on the walls. Are you proficient in everything? Is there more you could do to improve? Will a couple of minutes spent working on your agility help your overall performance? HELL YEAH !

Coach D