10 exercises to increase your agility in soccer

11 months back Andre Neri 10 minutes reading time

Check out this article for 10 practical and simple exercises to help you increase your agility in soccer!

Have you ever wondered why some soccer players change direction so quickly?

They can do this with great precision. Agility is key.

In Brazil, soccer is widely played from an early age. It's common to see children playing in the streets and at clubs.

During the summer holidays, even more people want to play football, as it is an outdoor sport.

Agility is very important for players who want to improve their game.

Specific exercises can be very helpful. They improve the ability to make quick and precise movements.

These movements are essential to playing well.

We highlight 10 effective exercises to increase agility.

They improve the ability to change direction quickly, coordination, balance and reflexes.

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Main Points

• Agility is essential for improve football performance.
• Specific exercises help develop fast and precise movements.
• Targeted training contributes to strength, endurance, speed and balance.
• Practice from childhood positively influences the development of speed.
• Proprioception exercises and movement between cones are recommended.

Importance of Agility in Football

Agility is essential in soccer. It allows for quick changes of direction, crucial in matches.

THE agility training improves performance and brings benefits.

Studies show that agility can be improved with training.

You benefits of agility in football include injury prevention and improved coordination.

Furthermore, cardiovascular health also benefits. A study showed that agility and soccer performance are linked.

Porter and Magill (2010) say that varied training improves skill.

Shea and Morgan (1979) observed that randomness helps with skill retention.

This shows that varied practices are more effective.

Yanci et al. (2015) found that low contextual interference improves skill.

It is crucial to balance complexity and variation in agility drills.

Almeida et al. (2012) conducted a study with 3×3 games.

They showed that technical and tactical development are essential. A solid agility training can make a difference in critical moments.

Increase your agility in soccer: Agility Ladder Training

Agility ladder training improves speed, coordination and reaction time.

Rapid foot movements through spaces help increase heart rate.

This benefits the athlete's physical condition.

You agility ladder exercises are essential for athletes.

They improve reflexes, concentration, balance, coordination and neuromuscular awareness.

With practice, you work every muscle in your body, burning calories and increasing your heart rate.

Features	3m ladder	6m ladder
Steps	6	12
Width	40cm
Adjustable	Yes
Price	7,99€	11,99€
Recommendation	100% of customers

Agility ladders range from 3m to 6m.

Made of durable plastic and with yellow steps, they reduce the risk of slipping.

By adjusting the distances between the steps, the agility ladder is versatile and indispensable for speed training.

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Running Knee Raises

THE knee elevation while running is essential to improve running coordination and speed.

This exercise strengthens your thighs and calves. It also improves muscle explosiveness and muscular endurance.

THE knee raise workout involves raising the knees alternately to hip height.

This improves running technique.

Additionally, it works in conjunction with agility exercises to improve reflexes and balance.

Practicing this training continuously improves speed and coordination.

See the main benefits of exercise:

Benefits	Description
Muscle Strengthening	Works thighs and calves intensely.
Technique Improvement	Improves posture and running technique.
Muscle Explosion	Increases acceleration capacity in sprints.
Increased Resistance	Promotes greater muscular endurance and strength.
Race Coordination	Improves reflexes and neuromuscular coordination.

Incorporate the knee raise workout in your weekly routine improves your running skills.

Start slowly and increase intensity gradually to avoid injury.

This way, you will get the best results.

Box Jumps

You box jumps are essential in plyometric training.

They involve explosive jumps that strengthen your leg muscles.

Additionally, they improve explosive strength, which is important for quick movements.

“According to physical educator Talles Henrique, jumping on the box, like the box jump, is one of the most effective ways to develop explosive strength training.”

These jumps aren't just for athletes. People of all ages can do them.

They help improve balance and prevent falls, especially in the elderly.

One plyometric training prepares the body for daily movements and prevents injuries.

Professor Guilherme Salles says that jumping improves autonomy, flexibility and strength.

They also increase rapid response capability.

It is important not to repeat too much to maintain the height and strength of the jumps.

Benefits of Box Jumps	Studies and Observations
Improved Balance	Recommended practice for all ages, preventing falls
Explosive Strength Development	Essential for intense sprints and jumps
Increased Response Capacity	Gain in autonomy and flexibility
Injury Prevention	Prepares the body for everyday movements

Vary the exercises with side jumps, unilateral jumps and high heels improve results.

This applies to cyclists like Marco Figueiredo and amateur players.

Adding these practices can greatly improve your physical performance.

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Obstacle Course

If you want to improve at football, obstacle course is essential.

It teaches you how to dodge cones, jump over barriers and maneuver between objects.

This helps you dribble past opponents and avoid dangerous tackles.

This activity requires agility, speed and coordination.

A study in Journal of Sports Sciences shows that agility is crucial.

It helps you change your body position quickly. This drill is important for all players.

Element	Description	Benefits
Cones	Require rapid changes of direction	Improves coordination and body awareness
Barriers	Trains jumping and landing ability	Strengthens the lower limbs and improves balance
Lines	Simulate narrow passages and speed changes	Improves speed and agility
Variable Terrain	It presents different levels of difficulty and challenges	Increases stability and muscle strength

Add to agility technique to your training improves your performance.

It also reduces the risk of injury. So, when doing the obstacle course, you strengthen your body and mind.

You'll always be ready for the game.

Increase your agility in soccer: Shuttle Run

THE Shuttle Run exercise involves running back and forth over short distances.

It's great for improving agility, acceleration and quick changes of direction.

This round trip training It also increases anaerobic resistance and is used in intense training.

In a futsal match, players run about 6 km.

26% of that time is spent running lightly, 15% running fast and 2% above 7 m/s.

This training is crucial, as 400 m are with the ball and 5600 m without it.

A study with 14 to 16 year old futsal players showed that agility time in Shuttle Run decreased after the game.

This applies both with and without the ball. The with-the-ball (SRB) test measures 9.14 m, making it longer than the without-the-ball tests.

Parameter	With Ball	No Ball
Distance Traveled	9.14 m	6 km* (*approximately in a futsal game)
Light Running Percentage	26%	–
Fast Running Percentage	15%	–
Percentage of Speeds > 7 m/s	2%	–

The methodology of round trip training It is widely used in professional settings.

The test of Shuttle Run is one of the main tools for assessing agility in soccer players.

Tuck Jumps

You Tuck Jumps are great for strengthening your legs and core.

You jump and bend your knees toward your chest in the air. This helps strengthen your fast-twitch muscle fibers.

Practicing regularly brings many benefits.

Improves muscle power and strength. This improves leg strength, jumping height, and athletic performance.

It also improves coordination and balance.

And it also helps with bone health, thanks to the impact of jumping.

Benefits	Explanations
Greater Power	Improves the rate of force production, leading to greater power output.
Best Athletic Performance	Improves speed, agility and coordination.
Muscle Strength and Tone	Engages multiple muscle groups simultaneously.
Bone Health	Stimulates bone growth and increases density.
Fat Burning	Promotes the burning of more calories, aiding in fat loss.

For best results, warm up first.

Maintain proper form while exercising. This helps prevent injury and ensures effective exercise.

Work out on an impact-absorbing surface.

Wear supportive athletic shoes. This will help you see improvements in strength and fitness.

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Increase your agility in soccer: Squat Jumps

You squat jumps improve your explosive strength and agility.

They are more intense than traditional squats.

This helps to gain strength significantly.

A study by Ramirez et al. (2015) showed that squat jumps can increase strength and agility.

They improve repetition count and absolute power by up to 18.6% and 12.6%, respectively.

These exercises strengthen your legs, glutes, and core.

They also improve coordination and balance. Jovanovic et al. (2011) found that speed training can increase strength in soccer players.

The Pratique Fitness gym uses the PowerGym methodology.

She recommends leg exercises to improve jump height and muscle conditioning.

PowerGym is used in various modalities to improve the customer experience.

Kotzamanidis et al. (2005) say that mixing strength, endurance and speed training is most effective.

Like this, squat jumps are great for track and field, soccer, and basketball athletes.

They strengthen the body, increase agility and improve explosiveness and cardiorespiratory endurance.

Increasing Your Agility in Soccer: Conclusion

Agility in football is more than just running fast.

It's a mix of skills that players need to shine on the field.

We show you 10 essential exercises, such as ladder workouts and squat jumps.

Each one helps a lot to improve in football.

Adding these exercises to your routine improves your speed and ability to change direction.

It also increases your endurance and muscle strength.

This is crucial to playing well.

For example, players run up to 10 kilometers in a game, with much of it being at high intensity.

Using game elements in training helps players prepare better physically and mentally.

This simulates the reality of the matches.

Training with other players makes everything more complex, requiring coordination and teamwork.

Consistent and varied practice is key to improving at soccer.

By following these techniques, you will become a more complete and dynamic player.

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