{"id":43238,"date":"2022-05-15T17:07:01","date_gmt":"2022-05-15T17:07:01","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43238"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"agility-exercises-at-home","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/","title":{"rendered":"Agility Exercises At Home For Beginners"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#What_Is_Agility\" >What Is Agility?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#How_Can_I_Work_On_Agility_At_Home\" >How Can I Work On Agility At Home?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Lateral_Plyometric_Jumps\" >Lateral Plyometric Jumps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Single-Leg_Hops\" >Single-Leg Hops<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#High_Knees\" >High Knees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Butt_Kickers\" >Butt Kickers<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Skaters\" >Skaters<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#How_Often_Should_I_Do_Agility_Exercises\" >How Often Should I Do Agility Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Warm-Up\" >Warm-Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Cool-Down\" >Cool-Down<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Hamstring_Stretch\" >Hamstring Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Quadriceps_Stretch\" >Quadriceps Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Calf_Stretch\" >Calf Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Hip_Flexor_Stretch\" >Hip Flexor Stretch<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#What_Are_The_Benefits_Of_Agility_Exercises\" >What Are The Benefits Of Agility Exercises?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Greater_Explosive_Power\" >Greater Explosive Power<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Improved_Coordination\" >Improved Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Injury_Prevention\" >Injury Prevention<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Improved_Reaction_Time\" >Improved Reaction Time<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Improved_Cardiovascular_Health\" >Improved Cardiovascular Health<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Improved_Mental_Health\" >Improved Mental Health<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#How_To_Incorporate_Agility_Exercises_Into_Your_Workout\" >How To Incorporate Agility Exercises Into Your Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#As_A_Warm_Up\" >As A Warm Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#In_Between_Sets\" >In Between Sets<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#As_A_Workout\" >As A Workout<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#How_To_Perform_Agility_Exercises_Safely_At_Home\" >How To Perform Agility Exercises Safely At Home<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Start_Slow\" >Start Slow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Wear_The_Right_Shoes\" >Wear The Right Shoes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Use_The_Right_Surface\" >Use The Right Surface<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Warm_Up_First\" >Warm Up First<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Check_Your_Form\" >Check Your Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#Listen_To_Your_Body\" >Listen To Your Body<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">When you hear the word \u201cagility,\u201d you might think of professional athletes or dogs chasing a Frisbee. But agility isn\u2019t just for people who are trying to win medals or competitions.\u00a0<\/span><span style=\"font-weight: 400;\">Agility training can be beneficial for anyone who wants to improve their balance, coordination, and reaction time.\u00a0<\/span><span style=\"font-weight: 400;\">Anyone keen on overall fitness and health can benefit from adding some agility exercises to their workout routine. <\/span><span style=\"font-weight: 400;\">Here is everything you need to know about agility exercises, including some simple agility drills you can do at home.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Agility_Exercises\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Agility\"><\/span><strong>What Is Agility?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Agility is the ability to move quickly and change direction effortlessly. It requires good coordination, balance, and speed (<\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-021-00304-y\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Agility is an important quality for day-to-day life. It helps you move around easily and quickly, and can even help prevent you from falling.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For people who lift weights or participate in sports, agility training can help improve performance and prevent injuries (<\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-021-00304-y\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are many ways to improve <a href=\"https:\/\/betterme.world\/articles\/running-in-place\/\">your agility<\/a>. You can do specific exercises to target the qualities that make up agility, such as coordination, balance, and speed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also participate in <a href=\"https:\/\/betterme.world\/articles\/6-week-squat-program\/\">activities<\/a> that require you to use these qualities, such as sports or dancing.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Work_On_Agility_At_Home\"><\/span><strong>How Can I Work On Agility At Home?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some agility <a href=\"https:\/\/betterme.world\/articles\/plyometric-exercises-for-speed\/\">exercises<\/a> that you can do at home to improve your coordination, balance, and speed.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lateral_Plyometric_Jumps\"><\/span><strong>Lateral Plyometric Jumps<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Plyometric exercises are a type of exercise that involves quick, powerful movements. They can help improve your explosiveness and power (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4637913\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lateral plyometric jumps are a good exercise for beginners because they don\u2019t require a lot of coordination.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swing your arms up and jump to the side, landing on your right foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Immediately jump again to the side, this time landing on your left foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue jumping side to side for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/wood-chop-exercise-benefits\/\">Wood Chop Exercise Benefits, Muscles Worked, And Variations<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Agility_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-42180 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821-1024x576.png\" alt=\"agility exercises at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5821.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Single-Leg_Hops\"><\/span><strong>Single-Leg Hops<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This exercise is a more advanced version of the lateral plyometric jump. It requires a little more coordination but is still a great exercise for beginners.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this <a href=\"https:\/\/betterme.world\/articles\/corrective-exercise\/\">exercise<\/a>:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing on your left leg with your right leg lifted off the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swing your arms up and hop to the side, landing on your left foot.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Immediately hop again to the side, this time landing on your right foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue hopping side to side for 30 seconds to 1 minute.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"High_Knees\"><\/span><strong>High Knees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High knees are often overlooked as an agility exercise, but they\u2019re a great way to improve your coordination and speed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They work by getting your legs moving quickly and challenging your balance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive your right knee up towards your chest, then quickly bring your left knee up towards your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs as fast as you can for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Agility_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-41474 size-full\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731.png\" alt=\"agility exercises at home\" width=\"960\" height=\"540\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731.png 960w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5731.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Butt_Kickers\"><\/span><strong>Butt Kickers<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Butt kickers focus on the hamstrings (the muscles on the back of your thighs). They\u2019re a great way to improve your coordination and leg speed.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing with your feet hip-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick your right heel back towards your butt, then quickly bring your left heel back towards your butt.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue kicking back and forth as fast as you can for 30 seconds to 1 minute.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Skaters\"><\/span><strong>Skaters<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Skaters are a great full-body exercise that challenges your coordination, balance, and leg speed.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing on your left leg with your right leg lifted behind you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jump to the side, landing on your right foot.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Immediately jump to the other side, landing on your left foot.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue jumping side to side for 30 seconds to 1 minute.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe app will provide you with a host of fat-frying fitness routines that\u2019ll scare the extra pounds away and turn your body into a masterpiece! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Agility_Exercises\">Get your life moving in the right direction<\/a> with BetterMe!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Agility_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-38974 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1-1024x576.png\" alt=\"Fitness App\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-3935-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_I_Do_Agility_Exercises\"><\/span><strong>How Often Should I Do Agility Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You can do agility exercises every day, but you may want to start with 2-3 days per week. As you get better at the exercises, you can add more days or try more difficult exercises.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember to warm up before you start any of these exercises, and to cool down and stretch when you\u2019re finished.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm-Up\"><\/span><strong>Warm-Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you start your agility workout, it\u2019s important to warm up your muscles. A good warm-up will increase your heart rate and prepare your body for the workout (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5833972\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can do a simple warm-up like jogging in place or jumping jacks, or you can do a more specific warm-up that targets the muscles you\u2019ll be using.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a quick and easy warm-up routine that you can do before your agility workout:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Jog in place for 1-2 minutes.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 butt kickers.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 high knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 skaters.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 lateral plyometric jumps.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 10 single-leg hops.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the entire routine 2-3 times.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/hindu-squats-benefits\/\">Hindu Squats Benefits, Risks, And The Correct Form<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Agility_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-38926 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5168-1024x576.png\" alt=\"agility exercises at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5168.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5168-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5168.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5168-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5168.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cool-Down\"><\/span><strong>Cool-Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">After your agility workout, it\u2019s important to cool down your muscles. A good cool-down will help your body recover and prevent injuries (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s40279-018-0916-2\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can do a simple cool-down like jogging in place or jumping jacks, or you can do a more specific cool-down that targets the muscles you just worked.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Static stretching is a good option for a cool-down because it helps to lengthen your muscles and improve your range of motion (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2020.601912\/full\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a quick and easy cool-down routine that you can do after your agility workout:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Get into a child\u2019s pose and hold for 30 seconds. This targets your back, hips, and thighs.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the ground with your knees bent and your feet together.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean forward, extending your arms in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rest your forehead on the ground and breathe deeply.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Agility_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-38874 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5426.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Other stretches that you can do for your cool-down include:<\/span><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Hamstring_Stretch\"><\/span><strong>Hamstring Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your back with one <a href=\"https:\/\/betterme.world\/articles\/crossfit-workout\/\">leg<\/a> extended straight in front of you and the other leg bent with your foot flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach for your straight leg and hold for 30 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the other leg.<\/span><\/li>\n<\/ol>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Quadriceps_Stretch\"><\/span><strong>Quadriceps Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet together and bend one leg behind you, grabbing your foot with your hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the other leg.<\/span><\/li>\n<\/ol>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Calf_Stretch\"><\/span><strong>Calf Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands on a wall and step back with one leg, keeping the heel of your back leg flat on the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your front leg and lean into the wall, feeling a stretch in your calf.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for 30 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the other leg.<\/span><\/li>\n<\/ol>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Hip_Flexor_Stretch\"><\/span><strong>Hip Flexor Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kneel on one leg with the other leg extended straight in front of you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean forward, keeping your back straight, and hold for 30 seconds.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat with the other leg.<\/span><\/li>\n<\/ol>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Agility_Exercises\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Agility_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-38870 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-1024x576.png\" alt=\"agility exercises at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-5661.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Agility_Exercises\"><\/span><strong>What Are The Benefits Of Agility Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Agility training sets apart average athletes from <a href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/\">exceptional athletes<\/a>. It offers the following benefits:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Greater_Explosive_Power\"><\/span><strong>Greater Explosive Power<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Agility training helps develop greater <a href=\"https:\/\/betterme.world\/articles\/jump-workout\/\">explosive power<\/a>, which is the ability to generate maximum force in a short period (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3842147\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">). This is an important quality for athletes who need to accelerate quickly, like sprinters and football players.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Coordination\"><\/span><strong>Improved Coordination<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Agility exercises challenge your coordination and balance, which can help you become a better athlete overall (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fphys.2018.01611\/full\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). This is because agility training requires you to use your whole body to move in different directions quickly and efficiently.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Injury_Prevention\"><\/span><strong>Injury Prevention<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Agility training can help <a href=\"https:\/\/betterme.world\/articles\/dog-workouts\/\">prevent injuries<\/a> by strengthening the muscles and joints around your knees, ankles, and hips (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2629035\/\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). This extra support can help to stabilize your joints and protect them from impact.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Reaction_Time\"><\/span><strong>Improved Reaction Time<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Agility training can help improve your reaction time. This is the ability to see or hear a stimulus and respond to it quickly (<\/span><a href=\"https:\/\/www.ccsenet.org\/journal\/index.php\/jel\/article\/view\/0\/41757\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). This is an important quality for <a href=\"https:\/\/betterme.world\/articles\/bosu-ball-exercises-for-balance\/\">athletes<\/a> who need to react quickly to their opponents, like tennis players and basketball players.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Cardiovascular_Health\"><\/span><strong>Improved Cardiovascular Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Agility training is a form of cardiovascular exercise, which means that it helps to strengthen your heart and lungs. This type of exercise can help to improve your overall cardiovascular health (<\/span><a href=\"https:\/\/www.ahajournals.org\/doi\/10.1161\/01.cir.0000048890.59383.8d\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improved_Mental_Health\"><\/span><strong>Improved Mental Health<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Agility training can also improve your mental health. This is because exercise releases endorphins, which are hormones that have mood-boosting effects. Exercise can also help\u00a0 reduce stress and anxiety levels (<\/span><a href=\"https:\/\/www.frontiersin.org\/articles\/10.3389\/fpsyt.2013.00027\/full\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Agility_Exercises\"><img decoding=\"async\" class=\"aligncenter wp-image-38868 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-1024x576.png\" alt=\"agility exercises at home\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/Frame-4491.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Incorporate_Agility_Exercises_Into_Your_Workout\"><\/span><strong>How To Incorporate Agility Exercises Into Your Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Agility exercises are a great way to add variety to your workout routine. There are many different ways that you can incorporate agility training into your workouts.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"As_A_Warm_Up\"><\/span><strong>As A Warm Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can do agility drills as a warm-up before your main workout. This will help to increase your heart rate and prepare your body for the workout ahead.\u00a0<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"In_Between_Sets\"><\/span><strong>In Between Sets<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re weightlifting, you can do agility drills in between sets. This will help to keep your heart rate up and avoid any lulls in your workout.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"As_A_Workout\"><\/span><strong>As A Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can also do agility drills as your main workout. This is a great way to get a full-body workout and improve your cardiovascular health.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Perform_Agility_Exercises_Safely_At_Home\"><\/span><strong>How To Perform Agility Exercises Safely At Home<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Both beginners and experienced athletes can benefit from agility training. However, it\u2019s important to perform agility exercises safely to avoid injury. Here are a few tips:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_Slow\"><\/span><strong>Start Slow<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you\u2019re new to agility training, start slow and gradually increase the intensity of your workouts. This will help your body to adjust to the new movements and prevent any injuries.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Wear_The_Right_Shoes\"><\/span><strong>Wear The Right Shoes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Wear supportive, comfortable shoes when you do agility drills. This will help to protect your feet and ankles from impact.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You want shoes that are lightweight and have good traction. You may also want to consider wearing shoes with lateral support if you have any existing knee or ankle injuries (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8584850\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Use_The_Right_Surface\"><\/span><strong>Use The Right Surface<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Use a flat, level surface when you do agility drills. This will help to prevent any trips or falls. Avoid doing agility drills on grass or sand, as these surfaces can be uneven and make it more difficult to maintain your balance.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Warm_Up_First\"><\/span><strong>Warm Up First<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Always warm up before you start your agility drills. A light jog or dynamic stretching are both good options for warming up. Warming up will help to prepare your body for the workout ahead and reduce your risk of injury (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/3849057\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Check_Your_Form\"><\/span><strong>Check Your Form<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Generally, proper form is more important than speed when you\u2019re doing agility drills. Make sure that you\u2019re using the correct form for each drill to avoid any injuries.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some signs that you&#8217;re using improper form include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You feel pain in your joints or muscles<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You feel unsteady or unbalanced<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can\u2019t control your movement<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You\u2019re not moving as fast as you should be<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you\u2019re unsure of the correct form for an agility drill, ask a certified personal trainer or coach for help. They will be able to provide you with guidance and ensure that you\u2019re using the correct form.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Listen_To_Your_Body\"><\/span><strong>Listen To Your Body<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It\u2019s normal to feel some muscle soreness after doing agility drills. However, you should stop if you feel pain in your joints or muscles. Continuing to exercise through the pain can lead to further injury.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">\u00a0Agility training is a great way to improve your reaction time, cardiovascular health, and mental health. There are many different ways that you can incorporate agility exercises into your workout routine. However, it\u2019s important to perform these exercises safely to avoid injury.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Agility_Exercises\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>When you hear the word \u201cagility,\u201d you might think of professional athletes or dogs chasing a Frisbee. But agility isn\u2019t just for people who are trying to win medals or competitions.\u00a0Agility training can be beneficial for anyone who wants to improve their balance, coordination, and reaction time.\u00a0Anyone keen on overall fitness and health can benefit [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":43241,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[128],"tags":[],"coauthors":[122],"class_list":["post-43238","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainings"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Agility Exercises At Home For Beginners - BetterMe<\/title>\n<meta name=\"description\" content=\"Can you do \u2605 AGILITY EXERCISES AT HOME? \u27a4 Yes! Here&#039;s how to get started with a few basic drills. Keep reading!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Agility Exercises At Home For Beginners\" \/>\n<meta property=\"og:description\" content=\"Can you do \u2605 AGILITY EXERCISES AT HOME? \u27a4 Yes! Here&#039;s how to get started with a few basic drills. Keep reading!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1795592635-1-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1798\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/4c6848455e7581982ba0622099b436bd\"},\"headline\":\"Agility Exercises At Home For Beginners\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/\"},\"wordCount\":1974,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1795592635-1-scaled.jpg\",\"articleSection\":[\"Trainings\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">When you hear the word \u201cagility,\u201d you might think of professional athletes or dogs chasing a Frisbee. But agility isn\u2019t just for people who are trying to win medals or competitions.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Agility training can be beneficial for anyone who wants to improve their balance, coordination, and reaction time.\u00a0<\/span><span style=\\\"font-weight: 400;\\\">Anyone keen on overall fitness and health can benefit from adding some agility exercises to their workout routine. <\/span><span style=\\\"font-weight: 400;\\\">Here is everything you need to know about agility exercises, including some simple agility drills you can do at home.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Agility?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Agility is the ability to move quickly and change direction effortlessly. It requires good coordination, balance, and speed (<\/span><a href=\\\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-021-00304-y\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Agility is an important quality for day-to-day life. It helps you move around easily and quickly, and can even help prevent you from falling.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For people who lift weights or participate in sports, agility training can help improve performance and prevent injuries (<\/span><a href=\\\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-021-00304-y\\\"><span style=\\\"font-weight: 400;\\\">7<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">There are many ways to improve <a href=\\\"https:\/\/betterme.world\/articles\/running-in-place\/\\\">your agility<\/a>. You can do specific exercises to target the qualities that make up agility, such as coordination, balance, and speed.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">You can also participate in <a href=\\\"https:\/\/betterme.w ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/\",\"url\":\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/\",\"name\":\"Agility Exercises At Home For Beginners - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1795592635-1-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Can you do \u2605 AGILITY EXERCISES AT HOME? \u27a4 Yes! 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His articles are focused on providing factual information and helping readers enjoy their fitness journeys. He understands that wellness is an often misunderstood yet deeply rewarding avenue of improving one\u2019s life, which is why he is so committed to encouraging people to live their healthiest lives through his work. When he\u2019s not typing away at his keyboard, he\u2019s indulging his passion for soccer. The motto that guides Jeremy through his life is\u00a0 \u2018Be the change that you wish to see in the world.\u2019\",\"url\":\"https:\/\/betterme.world\/articles\/author\/jeremymukhwana\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Agility Exercises At Home For Beginners - BetterMe","description":"Can you do \u2605 AGILITY EXERCISES AT HOME? \u27a4 Yes! Here's how to get started with a few basic drills. Keep reading!","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/","og_locale":"en_US","og_type":"article","og_title":"Agility Exercises At Home For Beginners","og_description":"Can you do \u2605 AGILITY EXERCISES AT HOME? \u27a4 Yes! Here's how to get started with a few basic drills. Keep reading!","og_url":"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1798,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1795592635-1-scaled.jpg","type":"image\/jpeg"}],"author":"Jeremy Mukhwana","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Jeremy Mukhwana","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/"},"author":{"name":"Jeremy Mukhwana","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/4c6848455e7581982ba0622099b436bd"},"headline":"Agility Exercises At Home For Beginners","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/"},"wordCount":1974,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1795592635-1-scaled.jpg","articleSection":["Trainings"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">When you hear the word \u201cagility,\u201d you might think of professional athletes or dogs chasing a Frisbee. But agility isn\u2019t just for people who are trying to win medals or competitions.\u00a0<\/span><span style=\"font-weight: 400;\">Agility training can be beneficial for anyone who wants to improve their balance, coordination, and reaction time.\u00a0<\/span><span style=\"font-weight: 400;\">Anyone keen on overall fitness and health can benefit from adding some agility exercises to their workout routine. <\/span><span style=\"font-weight: 400;\">Here is everything you need to know about agility exercises, including some simple agility drills you can do at home.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is Agility?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Agility is the ability to move quickly and change direction effortlessly. It requires good coordination, balance, and speed (<\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-021-00304-y\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Agility is an important quality for day-to-day life. It helps you move around easily and quickly, and can even help prevent you from falling.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For people who lift weights or participate in sports, agility training can help improve performance and prevent injuries (<\/span><a href=\"https:\/\/sportsmedicine-open.springeropen.com\/articles\/10.1186\/s40798-021-00304-y\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">There are many ways to improve <a href=\"https:\/\/betterme.world\/articles\/running-in-place\/\">your agility<\/a>. You can do specific exercises to target the qualities that make up agility, such as coordination, balance, and speed.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">You can also participate in <a href=\"https:\/\/betterme.w ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/","url":"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/","name":"Agility Exercises At Home For Beginners - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1795592635-1-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Can you do \u2605 AGILITY EXERCISES AT HOME? \u27a4 Yes! 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