Five Reasons to Use an Agility Dot
Doing the exact same monotonous exercise routine can actually supply you with the sense of like being a robot, wherein, it might be time to turn things up. Apply a number of new fun processes to your workouts routine to improve enthusiasm and combat boredom.
A lot of people genuinely believe that “agility training” is merely for professional athletes, however, it is a fresh fun way to shake up your workout, plus one associated with ideal equipment that you may use may be the Agility Dot.
Countless injuries happen as soon as the body falls out of placement. Agility training improves balance, control, and versatility, allowing the human body to keep proper posture and alignment during movement. Agility training helps your body learn correct body placement, meaning sensitive areas like the shoulders, lower back, and knees are protected while moving quickly.
The Mind-Body Connection
Agility training helps build pathways when you look at the brain for fast responses to various stimuli. At first, the responsive movements will seem forced, but as you practice, they’re going to be a little more natural.
Improved Balance and Coordination
Ever watched a gymnast on a balance beam? Her movements are dynamic, fluid and perfectly balanced. Agility training encourages the body to produce balance in the middle of the dynamic movement, just like the gymnast on the beam. Practicing quick stops and starts, hand-eye coordination and speed assist the body work as a whole. Once the body is involved in sync, movements become more fluid, for smooth, coordinated transitions.
Improved Recovery Time
Sometimes a rigorous workout can leave you with sore muscles and decreased energy levels the following day. Nevertheless, the bursts of movement in agility training, when practiced over a sustained period of time, help build strength when you look at the musculoskeletal system, which often can shorten recovery time.
Increased Results in Minimal Time
Often agility training drills will also be HIIT (High-Intensity circuit training) exercises, which could produce noticeable results in a minimal period of time. Nonlinear movements, such as side-stepping footwork using an Agility Ladder, or running a slalom course around Agility Cones, engage a greater wide range of muscles than if you decide to simply run in a straight line. Engaging more muscles translates into greater outcomes from your own workout.
Top Three Exercises with Agility Dot
1. Foot Drills
The forward and back drill is a great dot drill, to begin with. Stand together with your left foot from the bottom left dot as well as your right foot in the bottom right dot. Hop forward and land with both feet regarding the middle dot and then hop forward and land with your left foot on the top left dot along with your right foot at the top right dot. Hop backward to your middle and then into the starting two dots and repeat. Now, try the figure-eight drill. Stand with both feet regarding the bottom right dot. Hop across into the bottom left dot and land on it with both feet. Continue to the center dot and then into the upper right, upper left, backward towards the middle and then finally to your bottom right dot to accomplish the pattern. For an even more challenging variation, do the drill standing and hopping on a single leg.
2. Sample Upper-Body Drill
Once you’ve mastered the footwork drills, challenge yourself with advanced upper-body dot drills. To do the forward and back drill, start in a classic push-up position with your hands placed respectively on the bottom left and right dots. Push together with your hands and feet, explode off the floor, move ahead and place your hands on the middle dot. Then, in the same manner, move forward and respectively place your hands on the top left and right dots. Explode again and move back to the middle dot, then to your starting dots and repeat.
3. Technique and Workout Tips
It takes a little while just before can perform the dot patterns adeptly and very quickly. You need to start each pattern at a slow pace, pausing between hops, and also as you receive familiar with them, gradually boost your pace. When performing footwork drills, keep your knees soft and stay from the balls of one’s feet. Perform two or three dot-drill workouts every week and do 4 to 6 patterns each session. Begin with one set of six reps per pattern and work your way up to three sets. Rest for one or two minutes in between the patterns and sets.