Want to improve your agility and body control?
These exercises have been designed to improve your trunk/core, hip and knee control for improving your sports performance. If your sport involves any amount of: speed, agility, cutting and weaving, jumping and landing and power, then these exercises are a great way to start improving your agility and body control.
Choose the exercises that target your weaknesses or replicate what you need to do within your sport.
Each exercise can be done for 2 sets of 10 repetitions each as tolerated. Do these exercises 3 times per week to see maximum improvement. Ensure you are fully warmed-up prior to starting any of these exercises.
If you get any discomfort during or after these exercises then cease them immediately and seek our advice.
Single leg squats for hip and knee control
- Begin by standing upright on one leg.
- Push your hips backward like you’re going to sit down and bend your knee into a single leg squat position.
- Slowly return to the starting position.
- Keep your knee aligned with the center of your foot.
Mini squat sequence
Standing on one leg, continuously perform mini squats while performing the following sequence with the arms:
- Rotate your arms to the left, then to the right.
- Raise your arms overhead and side bend to the left, then to the right.
- With the arms still overhead, lean forward (reach forward with the arms) and back.
- Keep the knee aligned with the foot during the mini squats.
Single leg hop
- Start on one foot in a comfortable position.
- The non-jumping leg is held in a stationary position with the knee flexed during the exercise.
- Begin with a counter movement and jump as far as possible using your arms to assist.
- Immediately repeat the hop when landing.
Same direction heinens
- Start in a comfortable stance with enough space to jump laterally multiples times.
- Load your jumping side by getting into your hip, then jump explosively as far as possible to the side.
- Use your arms to assist the movement.
- When landing and during the ground contact time, the support knee must stay inside the foot.
- Try to land softly.
- Reposition yourself and repeat in the same direction with the same leg.
Lateral barrier hop
- Start with your feet shoulder-width apart in a comfortable position next to a hurdle.
- Begin with a counter movement and jump laterally over the hurdle.
- Immediately repeat the hop back to the starting side when landing.
- Keep the shoulders facing forward.
4 point hopping
- Place 4 markers on the floor so they create a zigzag.
- Hop to the first one and land on one foot. Absorb the forces by bending the knee and keeping it stable.
- Then hop to the next to land on other leg and continue this way for all 4 points and turn around.
Squat box jump
- Start facing the box in a comfortable stance, feet shoulder width and fingers crossed behind your head.
- Begin with a squat countermovement and jump onto the box.
- Land on top of the box then step down and repeat.
- You can start doing the exercise using a 6 inches (15cm) box unless specified otherwise. Progress over time by increasing the height of the box.
Squat depth jump
- Stand on top of a box with your feet shoulder-width apart in a comfortable position and toes near the edge of the box.
- Step off the box without jumping up or lowering your center of gravity as this will change the height from which the exercise is performed.
- Land on the floor in a squat position with 90° of hip and knee flexion and immediately jump as high as possible using your arms to assist
- The ground contact time should be minimal.
- Jump vertically; there should not be any horizontal movement.
- You can start with a 12 inches (30cm) box unless specified otherwise. Progress over time by increasing the height of the box.
- Lie on your back with one of your ankles on a ball, the other leg straight off the ball and your back in neutral position (slightly arched).
- Activate your lower abdominals (transversus abdomini) by bringing your belly button inward and by activating your pelvic floor muscles (inner thigh) 20 to 30% of a maximal contraction.
- Maintain a steady abdominal breathing while you lift your pelvis off the floor keeping your back straight and your knee slightly bent.
- Return to floor and repeat.