GROUP 3

AGILITY AND BALANCE

AGILITY
The ability to move and change
the direction and position of the
body quickly and effectively while
under control. It requires quick
reflexes, coordination, balance,
speed, and correct response to
the changing situation.
 SQUAT OUT / HOP IN
Squat out / hop in - Stand in the first ladder square with feet
EXAMPLE shoulder-width apart. Jump forward one square, spreading
legs wide to land in a squat with feet on either side of the
OF AGILITY ladder. Quickly jump to the next square, landing with both
feet inside the ladder. Continue moving forward.
EXERCISES
 PLANK JACK
Start in a push-up position with hands inside a
ladder square. Jump feet wide, outside the ladder,
then back together. Walk hands forward into the
EXAMPLE next square and repeat. At the end of the ladder,
run back to the starting point and repeat.
OF AGILITY
EXERCISES
 QUICK FEET

EXAMPLE The player has very good technical ability

and can probably dribble or run around an
OF AGILITY opponent easily, while they may also be
able to get a shot off quickly.
EXERCISES
 EXAMPLE OF
AGILITY EXERCISES

SIDE STEP TOE TOUCH

The toe touch exercise fully engages the abdominal wall and helps to
tone your abs, trims down your waist, and strengthens your core. This
exercise also helps to improve your posture, flexibility, and balance.
 EXAMPLE
OF AGILITY
EXERCISES

TWO JUMP FORWARD ONE JUMP BACK

Two Jump forward one jump back - Stand in the first ladder square with feet shoulder-
width apart, knees bent, and torso hinging forward. Upon landing, immediately jump
back one square. Continue moving forward two squares and back one. At the end of
the ladder, run backward to the starting point. Repeat.
 BALANCE
The ability to control your body's position,
whether stationary or while moving. Balance is
a key component of fitness, along with
strength, endurance, and flexibility. There are
various ways to perform balance exercises.
EXAMPLE OF BALANCE EXERCISES

Sumo Squat With Outer Thigh Pulse

Start in a wide stance, feet turned out 45 degrees.

Bend at your knees and hips to lower into a sumo
squat. Keep your torso upright.
As you stand, extend one leg and the opposite
arm. Hold and pulse your leg up 2 to 3 inches
three times.
Put your leg back down to start position and
repeat.
EXAMPLE OF BALANCE EXERCISES

Standing Crunch With Under-the-Leg Clap

Start balancing on one leg, with the other out in

front of you, knee bent at a 90-degree angle, and
your hands together overhead.
Crunch forward and clap your hands under the
raised leg.
Continue to clap over your head and under your
raised leg 12 times. Repeat on your other leg.
EXAMPLE OF BALANCE EXERCISES

Curtsy Lunge With Oblique Crunch

Stand with your feet hip-width apart, fingertips
at your ears and elbows out wide.
Cross one leg behind you and lower into a curtsy
lunge.
Without rotating your hips, stand and bring that
same leg up to meet the same side elbow for an
oblique crunch.
EXAMPLE OF BALANCE EXERCISES

Plank With Flying Plane Arms

Start in high plank with your arms extended and
hands directly under your shoulders.
Keep your hips stable and core engaged as you
lift one arm straight out in front of you.
Keep holding this arm up and fan it out to the
side.
Return your hand to the front again, then lower it
to the ground.
EXAMPLE OF BALANCE EXERCISES

Rolling Forearm Side Plank

Start in a side forearm plank, propping up your
body weight on your forearm. Stack your feet on
top of each other. Extend the top arm.
Roll under your body to the opposite side,
switching which arm is on the ground and which
is in the air.
Hold on each side for 2 to 3 seconds.
 WHY AGILITY AND BALANCE ARE IMPORTANT?
Agility training improves flexibility, balance, and
control. Agility helps the body to maintain proper
alignment and posture during movement. Additionally,
agility drills encourage our body to learn how to
maintain correct body placement. And A healthy
balance system gives you more energy and strength
and helps you move freely and confidently.
GROUP 3 MEMBERS
JERSON MADELO KRISHA MAE MAGNAYE
JERICHO ESPERANZA ALYSSA POMOY
JOMIL JAY BORJA JELLY ECLEO
VINCE SYKIMTE