5 Agility Exercises for Better Balance, Mobility, and Fitness

Most people focus on cardio and strength training when creating a workout routine. Both are essential for your health and fitness. But other methods, such as agility training, can help round out your fitness plan.  

Agility is a skill-related aspect of your fitness. It is the ability to rapidly and precisely change direction or speed when you move. Athletes who play tennis, basketball, and soccer exhibit agility as they move on the court or field. 

But agility training isn't just for athletes who play competitive sports. Agility exercises challenge you to move your body in multiple directions. And they may improve functional fitness and exercise performance. So beginners, recreational athletes, and everyone in between can get something out of this type of training. 

Exercises and activities that build agility 

Agility training can help you develop critical skills for your workouts and everyday life. Multi-directional movements make you think and react quickly. At the same time, you’re working your muscles to build strength, improve balance, and increase speed. 

There are numerous beginner-friendly and advanced agility exercises to try. 

1. Alternating toe taps

Alternating toe taps engage your core and lower-body muscles, including the glutes and quadriceps. All you need is a sturdy aerobic step or Bosu ball. 

• Step 1: Stand tall in front of an exercise step. Put the ball of your right foot on the step and keep your left foot flat on the floor. 

• Step 2: Press through your left foot to switch your legs, tapping your left foot on the step as you place your right foot flat on the floor. 

• Step 3: Continue alternating toe taps, swinging your arms like you would while running. Move as quickly as you can, and try to be precise when tapping the ball of each foot. Imagine a target on the top of the Bosu ball or box.

• Step 4: Keep moving for 30 seconds. Then gradually build up to 60 seconds or more.

2. Side-to-side hops

This agility drill can improve hip strength and stability. Side-to-side hops are an example of lateral training, which may help prevent muscle imbalances. You'll need a jump rope, exercise band, or other tool that will be a marker on the floor. 

• Step 1: Stand up straight with a jump rope on the floor. You should be standing parallel to the jump rope. 

• Step 2: Keep your feet together as you hop over the line and back again as fast as you can. 

• Step 3: Continue hopping side to side for 30 seconds. If you notice that your feet land in a different position with each hop, slow down and focus on your form. 

Advanced athletes can do single-leg hops. This variation requires more balance, muscular strength, and core activation. You can hop over a cone or low barrier as you get stronger.

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3. High knees 

The high knees exercise is a great way to boost your heart rate and improve your foot turnover for activities like sprinting. It engages lower-body muscles, including the glutes, quads, and calves. 

• Step 1: Stand tall with your arms at your sides and your feet hip-width apart. 

• Step 2: Engage your core and swing your arms as you drive your right knee toward your chest. 

• Step 3: Quickly switch legs, bringing your left knee toward your chest and your right foot flat on the floor. Try to land on each foot as you sprint in place. Remember to use your arms for momentum when you drive your knee to your chest.

• Step 4: Keep alternating legs for 30 to 60 seconds. Imagine making an exaggerated sprinting motion with a high-knee drive.

4. Bear crawls 

The bear crawl is an excellent addition to an agility training program. The advanced full-body move works the arms, back, core, and legs. 

• Step 1: Begin in a push-up position with your hands under your shoulders, feet hip-width apart, and toes touching the floor. Keep your back straight and engage your core. 

• Step 2: Press into your left foot as you squeeze your right glute and thigh muscles. Move your right foot and left hand forward in a crawling motion. 

• Step 3: Switch sides, moving your left foot and right hand forward. 

• Step 4: Continue alternating, crawling forward for your desired distance. 

And once you master the bear crawl, you can try different variations, crawling backward or to the side for a desired distance. 

5. Skater jumps 

Like side-to-side hops, the skater jump is a lateral agility exercise. The heart-pumping move can help build lower-body muscle strength and endurance. 

• Step 1: Stand up straight with your arms at your sides, feet shoulder-width apart, and knees slightly bent. 

• Step 2: Shift your weight to the right side and cross your left leg behind your right, landing on the ball of your left foot.

• Step 3: Lean forward, bending slightly at the hips. Push through your right foot as you jump to the left, landing on your left foot. 

• Step 4: Let your right leg swing behind your left, tapping your toes on the floor. Experienced athletes can skip the toe tap, leaving their back leg in the air for an advanced skater jump. 

• Step 5: Jump to the right and land on your right foot to reverse the movement and complete one rep. 

• Step 6: Complete 2 to 3 sets of 8 to 10 reps. 

What are the benefits of agility training? 

The top benefits of agility exercises make them a worthwhile addition to your fitness plan. 

Builds muscle power and strength 

Agility exercises include dynamic compound movements that work multiple muscle groups at the same time. So they're a great way to increase muscle power. In fact, a 2020 study found that agility exercises helped older adults improve muscle power and strength. 

Muscle power allows you to exert the force you need for explosive movements like jumping or throwing a ball. 

Helps with balance and coordination 

Anyone who has practiced agility drills will tell you that they challenge you in many ways. Many of the movements require you to start, stop, and change directions quickly while you remain steady on your feet. 

Those activities can help your proprioception, or awareness of your body and how you move. That may lead to better dynamic balance and coordination for people of all ages, including children and older adults.  

Improves functional fitness and athletic performance 

Agility exercises involve quick, multi-directional movements. And many of them include explosive jumping that makes them double as plyometric moves. They can help you increase speed and overall athletic performance. 

Agility training can also help you work on functional fitness for your everyday life. It's been shown to help older adults improve their gait and walking speed. 

Lowers the risk of injury 

Practicing agility exercises may reduce the risk of falls and other injuries. That's not surprising, with so many potential improvements for your mobility and exercise performance. 

Tips for practicing agility exercises safely 

Agility exercises are generally safe for people of different fitness levels. But talk to your healthcare provider before starting an agility training program, especially if you have health conditions that may affect your performance. And remember these tips to help you get started. 

Start gradually

Anytime you incorporate a new type of training into your fitness routine, you should build up slowly. Begin with just one or two agility exercises once or twice a week. Agility training can be tiring for the neuromuscular system because it requires a lot of coordination. A gradual progression can help prevent overtraining, falls, and other injuries. 

Find the right footwear

Make sure that you wear supportive shoes for agility training. They should be comfortable with good tread to prevent slipping. Cross-training shoes are ideal because they provide more lateral stability than running or walking shoes.

Focus on your form

Beginners should focus on technique. Although agility exercises aim to increase speed and reaction time, you have to learn proper form before you worry about speed. 

Check your surroundings 

Scan the area where you plan to practice agility exercises. You'll change directions often, and any obstacles might slow you down or make you fall. Pick up any loose objects before you start your workout. 

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Written by:

Amber Sayer, MS, CPT

Amber Sayer, MS, CPT, has been working in fitness and wellness for the past 12 years in a variety of capacities, ranging from exercise physiology for cardiac rehab to one-on-one personal training and health coaching. She has been a health and fitness writer and editor for 7 years.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

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