TaeKwondo

Agility

Agility is best described as a fighter's ability to explode off the mat into an attack. In its rawest form, agility bestows quickness, allowing a fighter to strike first in a race of techniques: for instance, two competitors facing each other in open stance will each look for a chance to deliver a turning kick to the open side, using the rear leg - the most effective and most commonly scored sparring tactic. Discounting the influence of sneaky trapping and other fakes, the fighter with greater agility can often win the race and be able to strike first. In tandem with excellent timing, agility will also allow a fighter to deliver counterattacks at just the right moment, beating an attacker's efforts to score points. Last, but no means least, agility is what will permit a fighter to move around the mat quickly always commanding a viable fighting position.

In recent years, coaches and masters have learned a great deal not only from their own accumulated experience but also from the coaching innovations developed in other sports. Currently two cross-training methods have proved especially effective in increasing agility. These are running, including both distance and sprints, and plyometrics. Cross training can also produce highly therapeutic results, helping sore or injured muscles regain their integrity and strength, and also helping in the preventation of injuries.

- Single Leg Squats. Stand on 1 leg and bend knee. Keep your balance!
Work both legs

- Spin and Walk. Spin around 10 times then walk a straight line 15 yards. Helps the
   body to adjust to all the spinning you'll do in a tournament.

- Jump and Spin. Jump straight up and spin 360 degrees. Land in the same stance.
   Spin from both sides. Try lifting your knee up while in the air. Strengthens the legs,
   builds agility, and is a great preparation for flying spinning kicks.

- Backward Run. Run backwards as fast as you can. Develops fast footwork and
agility

- Shuttle Run. Run 10 yards, tag the ground and run back to start and tag the ground.
   Turn back and run 15 yards, tag the ground and run back to start and tag the ground
   Turn back around and run 25 yards, tag the ground and run back to start..

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