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Agility combines speed, coordination, reaction time and strength so is applicable to most sporting scenarios. An example of agility is a badminton player moving around the court from back to front and side to side at high speed, whilst maintaining control. Or, a footballer dribbling the ball, having to change direction quickly to beat his opponent. This lesson will further your understanding of agility whilst developing your agility skills. It will also help with your speed, coordination and reaction skills.
Before we start, take the quick quiz below to see if you already have an understanding of what agility is.
Below is the link to the video you will need to watch for today's PE lesson. At times you will need to press pause so you can complete the practical tasks.
Task 1: Agility run 1
Task 3 and 4: reaction run and personal challenge
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Agility, coordination and reaction time challenges!
Bronze: Wacky Weave!
Set out objects - tin cans, water bottles or anything else you have on hand - and create an obstacle course in the space you are working in. The closer together you place the objects, the harder it is; the farther you place them apart, the easier it becomes .
Use a stopwatch to time your progress; attempt 3-5 times, each time trying to beat your previous time. As an added challenge, try dribbling a ball through the course or throwing and catching a ball as you move!
Silver: Clock Work!
Set up 8 objects (water bottle/tin/rolled up socks) with a ninth one placed in the centre. From the centre cone, the distance of the other cones should measure 3-5 meters, or as far as your space will allow.
- Starting in the centre, sprint to the first ‘outside’ cone. Once there, circle around that cone and sprint back to the middle. Working clockwise, continue making your way around the clock varying your pace and movement pattern. For example, sidestep from an outside cone to the centre cone.
- Once you have completed the clock, rest for one minute. Repeat this process three times.
- Challenge - consider how you circle around each outside cone, such as ‘turning out/half rolls’ to make it more game specific, pretending the cone is a defender.
Wall work!
You will need a timer and a ball. For 30 seconds, pass the ball against the wall at pace, following the variations below:
- Stand approximately 1m away from the wall and chest pass to the wall using both hands - 30 seconds
- Same distance, pass to the wall using your R hand only - 30 seconds.
- Same distance, use your L hand only - 30 seconds.
Challenge: can you move up and down the wall whilst passing for 30 seconds?
Gold:
Platinum: Create your own agility workout!
Create an agility circuit of up to 8 exercises.
- Work for 30 seconds, rest for 30 seconds
- Try to complete a minimum of 2 rounds
- On the second round, how could you make your circuit more difficult?
Watch the video below for some agility exercise ideas.
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Homecourt agility/reaction time challenge!
The focus of this drill is agility, quick reactions and speed. Move your body and react quickly when the green targets appear, being careful to avoid the red targets.
- Points are scored every time you hit a green target
- Hitting red targets subtract points
- Hitting targets quickly will score you higher points
- Download the free Homecourt app from the Apple/Android store.
- Click the purple 'try reaction' button
- Click the orange 'workout' button
- There are a number of different challenges you can attempt - have fun trying them all out!
How many points can you score in 1 minute??
Let us know what you completed by ticking the relevant box below and submitting your response to your teacher:
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