An excellent way to improve footwork, speed, and coordination. Using a yard stick as a straight line, stand facing one end of the yard stick with feet slightly apart. Jump over the yard stick and land on the other side – with heels in close proximity to the line. Reverse jump back to position. Next jump with feet together laterally to the right to opposite end of line. Jump left back to the start. Next, jump over the line with both feet, jump laterally to the right down the line, reverse jump over the line and jump left laterally back to the start. You can perform the same movement with one foot at a time. Remember to check with your physician before you attempt to try my exercise plan or any other for the first time.

Agility is the ability to change direction (COD) rapidly, which improves both game-specific movement and fitness simultaneously. Prone-Plank Jumping Jack Push-Up Develops core strength, while promoting upper and lower torso stability.  Assume an elevated prone plank position with arms extended in close-in position and legs shoulder width apart. Simultaneously, push the arms to a wide push-up position, while spreading the legs during a “jumping-jack” movement. Perform one push-up. Then return to the starting position. Try 5 to 10. Breathe normally. Remember to check with your physician before you attempt to try my exercise plan or any other for the first time.

Agility is the ability to change direction (COD) rapidly, which improves both game-specific movement and fitness simultaneously. Stand-up to Figure 8: A good drill to maintain balance, movement, and function with age. Position a chair in an open area against a fixed support like a wall. Place one cone 5 yards in front of the chair, and a second cone 5 yards further in line with first cone. Begin seated on the chair. Stand up from the chair, as quickly as possible under control, and move forward toward the left of the first cone. After passing the first cone, continue forward to the right of the second cone. Move around the second cone and weave back around the first cone until you reach the chair in a “figure 8” pattern. Remember to check with your physician before you attempt to try my exercise plan or any other for the first time.

The Agility is the ability to change direction (COD) rapidly, which improves both game-specific movement and fitness simultaneously. Balloon Agility: A great drill I recommend in my book, Body Plan for Kids, to do with your children or grandchildren. The drill promotes teamwork. Either alone or with a partner, hit two balloons above you – keeping them in the air for 20 to 30 seconds. Try hitting them in order based on color – like blue first then red – keeping both in the air. If you’re alone, try using one balloon and while it’s in the air, perform 5 jumping jacks. Remember to check with your physician before you attempt to try my exercise plan or any other for the first time.

Agility is the ability to change direction (COD) rapidly, which improves both game-specific movement and fitness simultaneously. Agility Ball Drill: Hand-eye coordination can challenge the mind, heart, lungs, and legs simultaneously, especially using an agility ball with uneven features. Using a small agility ball, bounce either to a partner or against a wall. The agility ball shape will send the bounce in varying directions. Practice catching with two hands. Try with your dominant hand only. Progress to catching it with your non-dominant hand. Remember to check with your physician before you attempt to try my exercise plan or any other for the first time.

The neurodynamic-nerve gliding technique – flossing – is used to increase range of motion and relieve potential stress to the sciatic nerve, the longest nerve in the body. When inflamed, it can cause pain and discomfort, ranging from the lateral hip and buttock to the top of the foot. Hamstring Flossing: Lie on your back with your neck and upper back slightly flexed – supported by a cushion. With one leg extended, bend the other leg and bring in toward the chest then extending it up toward the ceiling – causing a comfortable stretch of the hamstring. While holding the stretch, bend your head forward to increase neck flexion, while simultaneously plantarflexing (pointing toes to ceiling) of the working foot. Then, bend your head backward to extend the cervical spine, while simultaneously dorsiflexing (backward) the toes toward head. In both the transition points of toes and neck, hold for a 2-count. Breath normally. Agility is the ability to change direction (COD) rapidly, which improves both game-specific movement and fitness simultaneously.