NYT agility drills for aged people

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The Workout

Sequence: Complete each drill three times before moving to the next. Start with one minute of rest after each drill and work that down to 30 seconds.

For each movement: Do as many repetitions as you can in the time allowed. The goal is to increase your speed.

Carioca drill

Repetitions: 30 seconds in each direction, repeated three times

Standing in place with your knees slightly bent, cross your right foot in front of your left, then bring your left foot out and step sideways. Bring your right foot behind your left, then move your left foot to the left and sideways.

Continue each lateral movement for 30 seconds, rest, then switch directions. Ideally you should do this in an open area, but if you have limited space, adapt to what is available.

Ladder drills

Repetitions: 30 seconds, repeated three times

Start with a 15-foot chalk line, tape or cord. Quickly step over the line with one foot at a time, bringing both feet to one side before going back across to the other. With each step, move sideways down the line until you reach the end. Turn back to go the opposite way.

As you improve, try an agility ladder to do these step-ins/outs while moving forward up and down the ladder.

Figure Eight Drill

Repetitions: 20 seconds, repeated three times

Set two dumbbells, cones or yoga blocks 10 to 15 feet apart. Picture the top, bottom and middle of a figure eight in your mind. Run the figure eight, aiming to improve your reaction time on turns and curves. Try switching directions with each set.

Agility Balls

Repetitions: 30 seconds, repeated three times

Hold a tennis ball or other small, bouncy ball in front of you near ear level. Drop it and squat down quickly with the goal of catching it in the same hand after it bounces once and starts to come down again.

To make this more challenging, toss the ball against a wall and catch it one hand.

Skaters

Repetitions: 15 repetitions, repeated three times

Beginning on your left foot, hop sideways onto the right, then quickly back to the left while gently swinging your arms. Work into a back-and-forth rhythm and focus on a soft landings. As you improve your control and speed, practice staying on one foot for a few seconds before hopping to the other.

Shuttle runs

Repetitions: 30 seconds, repeated three times

On a flat, open space, mark two points about 25 feet apart. Sprint from one to the other, stopping briefly before sprinting back. You can do this by shuffling side to side for more of a challenge, or just run up and back.

Another more challenging option is to invite a friend to help. Shuffle in one direction, and when your partner gives a signal, move in a different direction.