List of Agility Drills & Exercises

Martial Arts - Books | DVDs | Top 10 | Sparring Gear | Shoes

This free martial arts wiki will help you with Shotokan Kata, Taekwondo Forms, Kicks, Punches, Grappling, Aikido, Goju-Ryu, Krav Maga, Bo Staff, Kyokushin, etc. It will also help you to become a better martial artist with drills & exercises for agility, balance, conditioning, flexibility, speed, strength, etc. Page Date - 28 Nov 2017 17:45

List of Agility Drills & Exercises

Agility training allows martial arts students to change positions rapidly and effectively. This enables martial artists to evade an attack or get open to launch an attack (i.e. moving laterally in order to avoid an opponent's blow and thus being able to quickly launch an effective counter attack against an off-balance opponent). The ability to be move quickly, change direction and still be coordinated enough to throw an effective strike or kick is key to many martial arts such as Jeet Kune Do, Krav Maga, Kung Fu and Karate. Moreover, agility drills help to improve a martial artist's overall balance and reaction speed.

Beyond the agility drills listed below, many martial artists cross train and participate in other sports in order to maximize their agility and conditioning. Participating in other sports adds fun and variety to training routines and thus can help martial artists to avoid training burnout and lessen the chance of repetitive muscle injuries. Sports such as basketball, soccer and football offer great agility training.

All stretches and exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting any stretching or exercise program. For additional stretches and exercises, please visit the main Martial Arts Physical Fitness section.

Martial Arts Books - Agility Training

List of Martial Arts Agility Exercises - with video and/or written instructions

  • Agility Ladder Drills - Agility ladder drills (i.e. Icky Shuffle) are probably the best known exercises for improving a person's agility.
  • Lateral Agility Ladder Drills - These agility ladder drills focus on improving a person's lateral speed and footwork.
  • Agility Hurdle Drills - Agility hurdles help a person's agility, footwork and speed.
  • Agility Poles - Agility poles force athletes to weave in and out of the poles. This works on their lateral and diagonal agility. It also helps athletes to work on avoiding contact while moving.
  • Cone Drills - This section looks at a wide variety of cone drills used to improve agility (as many focus on improving a person's ability to change direction quickly).
  • Crossover Drills
  • Dot Drills
  • Hexagon Agility Drills
  • Ice Skaters - This agility exercise is also known as Skater Jumps.
  • Jumping Rope
  • Karaoke Drills or Carioca Drills - This exercise helps agility and balance when a martial artist's feet have crossed during movement.
  • L-Drill - The L-drill is a cone drill used by professional athletes, esp. football players, to work on speed, footwork and agility.
  • Lateral Agility - A wide variety of lateral agility drills and exercises.
  • Lateral Jumps
  • Lateral Box Jumps
  • Lateral Box Shuffles
  • Lateral Suicides - Lateral shuffles to cones or lines at progressively further distances.
  • Mirror Drill - This exercise increases agility and reaction speed by "mirroring" the partner's movement.
  • Parkour - Rapid movement through the environment.
  • Plyometric Training
  • Reaction Ball Drills - Use the erratic movement of a reaction ball to improve agility.
  • Shuffle Drills
  • Suicide Drills - Suicide drills are sprints to cones or lines at progressively further distances.
  • T-Test or T-Drill - The T-test is a timed drill that focuses on improving forward, lateral and backwards agility.
  • X Drill - This is a popular cone drill used to improve agility and footwork.





Agility Ladder Drills for MMA Training

Agility Ladder Drills - Beginner to Advanced

Agility Mirror Drills





Other Popular Black Belt Wiki Pages



New Community Posts - Recent Member Posts & Questions

  • Karate: Fake according to Some MMA Practitioners Is all Karate fake? I have been in the depth of the comments sections on You Tube again. Watching Martial Arts videos and scrolling into the catacombs, reading the keyboard warriors' posts regarding how fake this or that is, who could beat up whom an...
  • Hello Everyone Hi, I'm Kevin. A little background info. I'm a 3rd dan black belt in taekwondo who practices while attending university in the US. I practice WTF style taekwondo. I enjoy attending poomsae competitions, but have recently been thinking about trying sp...
  • Belts So I have always used cotton belts and a friend was telling me about satin belts. I'm a little stuck in my ways and like my belts. Has anyone else used the satin black belts in karate? And if so what's your take on them?
  • Joshua Hello, I'm Joshua from Nigeria I joined a taekwondo club in my school a few weeks ago so let's say I'm a beginner, and i later learnt that taekwondo originated from Korea. The problem I'm facing is that due to insufficient taekwondo teachers there are ...
  • Where You've Been Doesn't Matter It's not where you've been, how many trophies you have, how many fights you've won. It's what you do and who you are that makes a difference. It's not how good you were or all the hours you spent training all those years ago...it's what you do now....

Popular Community Posts - Top-Rated Member Posts & Questions

Latest Martial Arts Pages Added to Black Belt Wiki

Interesting Martial Arts News

For past articles, please visit the wiki's section on Interesting Martial Arts News.


Great Christmas & Holiday Gifts!!!!
Martial Arts Gear
Belt Displays | Focus Mitts | Gear Bags | Gloves | Heavy Bags
Kicking Paddles | Rebreakable Boards | Sparring | Wavemaster | Wooden Dummy
Equip Sales & Clearance
Hurry! We have less than a week to go!!!!










Material on this wiki may not be copied or reproduced without the written approval of Black Belt Wiki.
All rights reserved. For other terms & conditions, please read our legal disclaimer. This site is for informational purposes only. All martial arts techniques and fitness exercises should be supervised by a trained martial arts instructor in order to prevent injuries and to ensure the proper technique is utilized. If you have had an injury or are in pain, please see a doctor before starting or continuing any martial arts and/or physical fitness program.


Martial Arts Gear