I am often asked what are the best CrossFit agility exercises. It is a good question.
Agility is a vital component of fitness because it allows you to move quickly and efficiently. In addition to helping you get out of the way of danger, agility also improves your strength, endurance, and speed. Agility exercises help you build muscle and improve your balance by training fast-twitch muscles—fast-twitch fibers are used in bursts of activity such as sprinting or jumping. The best CrossFit agility exercises can help increase your speed and power while improving your coordination and balance. Here are 10 CrossFit agility exercises that will help make you more agile.
The 10 Best CrossFit Agility Exercises
The Kettlebell Swing
The kettlebell swing is a compound exercise that works multiple muscle groups at once, including your shoulders and glutes. In this exercise, you will hold the kettlebell with both hands at chest height with your feet shoulder-width apart. Then, you must swing the weight between your legs and back between them again:
- Start by standing straight up with your feet shoulder-width apart holding a kettlebell in each hand (or holding one in each hand).
- With your arms relaxed down by your side and palms facing forward, slightly bend at the knees while contracting all muscles in preparation for moving load.
- Contracting only through hips and glutes start to lower body into squat position keeping back straight and abs tight until thighs are parallel to floor or as far as possible before returning back up into starting position.
You’d be hard-pressed to find a more complete exercise than burpees. They work your whole body and get the heart rate up, which is why they’re such a great addition to any workout program.
The traditional burpee is performed by squatting down, placing both hands on the floor with arms extended in front of you, jumping forward with both feet and then quickly returning to the starting position. But there are many variations: instead of jumping back and forth between movements, try performing each movement consecutively without stopping; or extend your reach forward by lowering into a pushup before returning to standing position; add some weight (such as holding dumbbells in each hand) for added difficulty; or go from bent knees straight into plank pose before jumping back up again.
Jump rope is a great way to improve your cardiovascular endurance, footwork, coordination and agility. It’s also a good cardio exercise that will help you burn calories.
If you’re just starting out with jump roping then it can be hard to know what type of rope or handles you should use. There are many different types of jump ropes on the market but in general they all have the same basic components: two handles (or one handle with a swivel), a cord with some kind of weight on the end (either metal or plastic) and some kind of stopper mechanism so that when you turn the handles it doesn’t go too fast.
The broad jump is a test of speed, power and agility. It’s also an explosive exercise that works every muscle in your body.
The broad jump is performed by running forwards then jumping as far as possible with both feet leaving the ground at the same time. The best way to do this is with a flat run-up, though you can use a slight angle if you prefer. Your take-off point should be behind where you land, so it’s important that there’s enough room for you to run up and down again after each attempt. Start by running towards your landing area with good timing so that when your foot hits the ground it’s under your center of gravity (COG). As soon as it touches down push off hard enough for both feet to leave the floor simultaneously – this should happen when COG has travelled about half way between forward movement and backward movement – before landing on two feet again further back than where they started from.
This is a great exercise for building strength and endurance in the upper back, shoulders and chest.
To perform this exercise:
- Get into pushup position with your hands slightly wider than shoulder-width apart. Place your feet together and lower yourself toward the floor until your arms are fully straightened. At that point, lift one foot off of its side (keeping the other planted on its side) as you twist at your torso so you can look over your shoulder at it before returning to pushup position; then repeat on other side. If you need more of a challenge, try doing this while holding one weight plate between both hands at eye level behind head; or if you’re confident enough to do this without weights yet still want some extra resistance, hold dumbbells by each side of torso when doing T-pushups instead of plates!
Box jumps are a great agility exercise that can help you improve your ability to jump, squat and run.
A box or bench is typically used for this exercise but you can also use a step if the height of your box isn’t enough. You’ll want to make sure that whatever object you use is sturdy enough to support your weight without breaking under pressure.
To perform the movement:
Stand on top of the box with both feet pointed forward and facing away from it. Make sure there’s plenty of space between yourself and any nearby objects (such as walls) in case something goes wrong during the movement; this way, no one will get hurt if things go awry! When ready, jump off from one foot onto another so that both feet land on top of their respective surfaces simultaneously just like in normal jumping except with more force behind each foot strike due to them being closer together than usual when doing regular jumping.*
Tire Flips and Sledgehammer Swings
Tire flips and sledgehammer swings are a great way to improve your agility, coordination, and endurance. These exercises have been used for years by athletes looking for ways to increase their speed and agility on the field.
- Tire Flip: Take a tire (or two) with handles on either end of it, place them one in front of the other and flip them over quickly while moving forward. If you want an added challenge try doing this while wearing a weighted vest!
- Sledgehammer Swing: This can be done with one or two hands — grab a heavy sledgehammer in either hand, pick up momentum by swinging back then forward before releasing all that stored energy into the object. You’ll want plenty of space when doing this exercise because it’s easy to miss when aiming at something far away!
Medicine Ball Slams
Medicine ball slams are an easy way to get your heart rate up. This exercise is best done on a mat or carpeted surface for your protection, as you’ll be slamming the ball with some force.
- Stand tall and hold the medicine ball at arm’s length in front of you.
- Slowly bend down while keeping your back straight, and pick up the medicine ball with both hands underneath it. As soon as you have it securely gripped in both hands, raise it above your head (think of raising a sword over your head).
- Slam this thing as hard as possible into the floor behind where it was originally placed! Repeat this motion ten times in a row—and then do another round of 20 repetitions.
Suspension Training Bodyweight Rows
Suspension training bodyweight rows
This exercise is a great way to work your back, biceps and grip. It also builds core strength.
To perform this exercise:
- Attach the suspension trainer handles to a barbell or other anchor point that’s high enough off of the ground that you can fully extend your arms without hitting the floor.
- Lean forward at an angle about 45 degrees from vertical, holding onto the handle with both hands and bending at your waist so that all of your weight is on your toes, not just in one foot or whatever part of your feet touches first
Battle Ropes Waves
Battle ropes waves are a great CrossFit exercise because they work the entire body, especially the core. To do battle rope waves: Stand with your feet spread wide apart, holding one end of a long rope in each hand at chest height. Lift both arms to shoulder height and lower them back down. As you lift your arms, twist at the waist so that your body faces to one side. Then twist back as you lower your arms for another repetition. Repeat on this side for 30 seconds before switching sides for 30 seconds more of alternating sets until you’ve completed one minute per side (30 total minutes).
CrossFit agility exercises can help you build muscle, strength, and durability
You can build muscle and strength, endurance, mental toughness and agility with these CrossFit exercises.
By incorporating CrossFit agility exercises into your routine, you can build muscle, strength and durability. These exercises are fun to do, but they’re also challenging enough to make you sweat. The best thing about these routines is that they require no equipment—they can all be done at home with just your body!