AGILITY
WHAT IS
AGILITY?
• Agility is a physical
fitness component that
refers to the ability to
quickly change the
direction or position of
the body while moving
at speed. It requires
quick reflexes,
coordination, balance,
speed, improving
change of direction
abilities and footwork,
BOUNCING BALL
Bouncing a ball is a
fundamental motor skill in
physical education that
helps develop coordination,
strength, and balance.
Bouncing a ball can also
help develop foot muscles
and improve postural
CIRCLE DODGE BALL
• Circle dodgeball is a game where
players stand in a circle around a
central area and aim to hit players
in the center with a ball while
dodging incoming throws.
Dodgeball does provide a means of
practicing some important
physical skills – running, dodging,
STEPS OF HOW TO DO Game begins by placing the
DODGE BALL dodge balls along the center
line (1-5) on one side of the
Create a circle
center hash and (1-5) on the
approximately 30 feet other. Players then take a
across and place evenly position behind their end line.
spaced markers around Following a signal by the official,
the perimeter for each teams may approach the
player. centerline to retrieve the balls.
This signal officially starts the
contest.
- If a player in the center is hit, they
The players on the outside circle trade places with the thrower and
aim to hit the players in the hand off the flag.
center from the waist down with
the dodgeball.
- Only players with a flag (like a
jersey or marker) should be
inside the circle. They must
avoid getting hit. - Throwers must stay outside the
circle and can only hit players from
the waist down.
SHUTTLE RUN
Shuttle run is a fitness test designed to
measure or evaluate your speed, agility,
and endurance. It’s a straight forward
exercise that consists of running back and
forth between two points at a consistent
pace.
Click icon to add picture
HOW TO DO A SHUT TLE
RUN
1. Set up markers such as
cones about 25 yards apart.
2. Sprint from one marker to
the other and back….
3. De 6 repetitions as fast as
you can (300 yards total).
4. Time your result for the
entire 6 repetitions.
.Rest for 5 minutes .5
.Repeat the drill .6
CONE DRILL
Cone drills are a type of agility
training that use cones to help
athletes improve their speed,
coordination, and change of
direction. They can be used in a
variety of sports, including
basketball, football, and flag
football.
HOW TO DO A CONE DRILLS
AGILITY
1.SET UP 2.WARM UP
Use 5–10 cones, spaced
about 1–2 meters apart
• Begin with 5–10 minutes
(distance can vary based on of light jogging,
the drill). jumping jacks, or
Set them up in a straight dynamic stretches to
line, zig-zag, or square, prepare your muscles
depending on the exercise. and prevent injury.
• Choose an open space like
a grassy field, gym floor, or
3.T-DRILL
1. Arrange cones in a “T” shape: one cone at the base, three
in a horizontal line at the top.
2. Sprint forward to the middle cone, side shuffle to the left,
then to the far-right cone.
3. Return to the middle and sprint back to the starting
position.
4. Repeat for a set number of reps.
