In this series, so far we’ve covered three fitness tests: endurance, balance and core stability. Now, we’ll continue on to see just how agile you are. Some people say that being agile is the essence of being fit. But what is agility? It’s simply your biomotor skills that include coordination, balance, conditioning, speed and power which work together to help you respond quickly in any given situation. So the next time you need to quickly sidestep a puddle or dart among people in a crowded store, just be thankful for those biomotor skills!
Let’s take this agility fitness test to find out how fit you actually are!
Testing Your Agility with the Four-Point Touch
You’ll need a timer for this one! Form a square using four markers that are five yards away from one another. You can use anything for markers such as cones, medium-sized empty crates, small empty trash buckets, etc. To begin, you’ll need to stand in the center of the “square” and bend your hips and knees slightly. Start your timer for 15 seconds and, moving quickly, use your left hand to touch the left front marker. Then go back to the middle and perform the same motion for the right front marker with your right hand. Proceed clockwise and carry on with this sequence; within the 15 seconds you must attempt to touch the markers as many times as you can.
The Results
So what was your outcome? Well, if you touched…
- Less than six markers, you’re below average.
- Between six and eight markers, you’re average.
- Nine markers or more, you’re above average.
Did you do well or are you lacking some agility?
Increase the Pep in Your Step
To bolster your agility, try integrating plyometrics into your fitness program three times per week. What is plyometrics? Plyometrics—also called “plyos” or “jump training”—is a high-intensity activity that allows your muscles exert maximum force in a short period of time. Power skips are a good one to do! Begin skipping with your right leg. Try to skip as high as possible while you maintain a straight left leg and raise your right knee to hip level; when you land, be sure it’s on the ball of your left foot. Next, you’ll skip and raise the left knee to hip level, keeping your right leg straight, and land on the ball of your right foot. Continue skipping in this manner until you’ve completed two sets of 10 reps.
There are many more plyometric exercises out there for you to do if you choose. Performing them will certainly help you become more agile! The fifth fitness test follows next week….so get ready!
Teri
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