Best Agility Exercises for Young Athletes

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Last Updated on November 17, 2022 by admin

Agility is a critical component of athletic performance. Agility exercises are designed to help you move quickly, smoothly, and efficiently through space. Because agility requires the integration of several muscle groups at once, it can be a great way to naturally improve your overall strength and endurance.

In this blog post we’ll discuss some common agility exercises for young athletes that will help build their athletic skills and keep them fit for years to come.

Lateral shuffle

Lateral shuffle: Stand with your feet staggered, one foot in front of the other. Place your hands on your hips or behind you and shuffle to the left. Quickly return to starting position and repeat on other side. Repeat for 10-15 seconds each leg.

Lateral shuffle with hurdles

The lateral shuffle with hurdles is another great way to work on agility. You can do it using a single hurdle, but I would recommend using two or three at once in order to increase the difficulty level of this exercise.

The lateral shuffle consists of stepping over one hurdle at a time while keeping your feet as close together as possible. It’s important to have good footwork so that you don’t trip over yourself! The goal is for your feet to stay under your hips for most of the movement—you should not have them flying out in front of you too much. This will cause unnecessary stress on your hips and knees, which will slow down any potential gains from doing these exercises regularly (and could lead even more serious injuries).

Backwards running

Backwards running is a great exercise for young athletes because it helps improve balance and coordination. Additionally, it can help to strengthen hamstrings, which are important in running.

Here’s how you can do it:

  • Start by standing upright with your feet together, then slowly move backwards while keeping your head up and eyes straight ahead
  • As you progress further back (about 15 feet), begin bending your knees slightly so that they’re lower than your hips while still maintaining an upright posture
  • Continue walking backwards until you’re standing completely on one leg

Sled dragging

Sled dragging

Sled dragging is another great way to work your legs. It’s important to note that if a child has any back or knee issues, this exercise should be avoided. To do it, you’ll need two heavy objects—a weight sled or sandbag will do nicely—and some flat ground on which to drag them behind you. If using a sled, place the object inside and pull it along as if it were skis; if using a sandbag, grab hold of the handles and lift it off the ground before walking forwards with it behind you in one hand.

Tire hops

Tire hops are a great way to test an athlete’s lower body strength, agility, and balance. A tire can be used for many different exercises. The following are two ways you can use a tire for agility exercises:

Agility exercises can help you move better and feel better

Agility exercises can help you move better and feel better. They’re also fun! Agility training is a great way to improve your overall athleticism, so it’s no surprise that many professional sports teams have begun incorporating agility drills into their training regimens. If you want to become an even more dynamic athlete in your sport of choice, try out these quick and easy exercises.


Agility exercises are some of the best ways to increase your overall athleticism. They can help you move better, feel better, and get faster at just about anything. These exercises can also be done anywhere with minimal equipment, making them especially useful for those who don’t have access to fitness facilities or teams that provide coaches. So if you’re looking for new ways to improve yourself as an athlete or just want to stay active without having to spend money on expensive equipment then try some agility drills!