Agility is the ability to move quickly and change direction with ease. It’s an important skill for most sports, but can also be useful for day to day living. For example, perhaps you start walking across the street without paying attention (but hopefully not looking at your phone) and all of a sudden you notice that a car is heading right at you at 60 miles per hour. If you’re agile enough you’ll quickly put on the breaks and then scamper back to the sidewalk and safety. While we certainly enjoy outdoor agility drills such as carioca, the good news is there a number of effective indoor agility drills that require little space and no equipment. Two of our favorites are “forward, forward, back, back” and “in, in, out, out.”

To perform FORWARD, FORWARD, BACK, BACK:

  • Begin with feet hip width and knees soft.
  • First move your right foot forward 1-2 feet, then move your left forward.
  • Next move your right foot back to the starting position and then do the same with your left.
  • Once the movement feels comfortable and fluid increase your cadence.
  • Try to move your feet as quickly as possible.

To perform IN, IN, OUT, OUT:

  • Begin with feet wider than hips.
  • Move your right foot in toward the midline of your body.
  • Next, move your left foot laterally toward the midline of your body.
  • Then move your right foot back to its initial position.
  • Then do the same with the left.
  • Repeat from the beginning. Try the movement a few times.
  • As the movement begins to feel more comfortable, pick up the pace.