Agility creates the clips you see on SportsCenter Top 10. It allows athletes to change direction in a split second, stay on their feet when they should have tumbled, and triumph when they're physically overmatched. "The better your agility, the bigger your edge in every sport," says Sam Stauffer, a coach for Thrive Training Systems.
While you may not earn a seat on your favorite team's roster, you can still unleash a more agile self. One of the best ways to do it: lateral ladder drills like the shuffle, quick, and stick, which Stauffer demonstrated for us at Men's Health headquarters in Emmaus, Pennsylvania, earlier today. It teaches you not only how to accelerate with force, but also how to properly decelerate. "Think of it like throwing on the brakes," he says. "You should be able to stop instantly, and then shift into high gear a split second later." Professional athletes do this all the time when they stutter-step or make cuts at top speed.
Stauffer recommends starting slow. "Unlike monotonous exercises like curls or lunges, this drill requires a mind-and-muscle connection," he explains. "It'll challenge your coordination, stability, and dexterity." Once you feel comfortable with the movement pattern, speed it up. And if you don't have a ladder, grab chalk and outline one on your driveway.
So tell us: How'd you do? Nailed it? Great. Now do it backward.
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