4 Exercises To Improve Change of Direction & Agility

Change of direction and agility are crucial components in the Parisi program and are important skills for athletes to master in order to increase their speed and overall performance. 

While all athletes know how to change direction, most do not know how to do it efficiently and effectively.

Change of direction and agility go hand in hand. The goal of agility is to be able to change the direction of movement as effectively as possible. Without proper agility, your athlete will not be able to properly change their direction. 

Change of direction is the ability to accelerate, decelerate, stop and re-accelerate in any direction without losing speed and balance. Without knowing how to properly change direction, athletes will inevitably be slower and have less control over their body. 

When learning change of direction, it is important to build the foundation – start with simple mechanical drills that will focus improving one skill at a time. For example, exercises like Stationary Speed Skaters  help athletes learn how to shift their weight from one leg to the other. 

As athlete begin to master the mechanics and strengthen their foundation, more advanced drills can be incorporated. Regardless of the exercise, always keep the following in mind:

4 Parisi Focal Points of Change of Direction

1. Wide base of Support 
2. Strong Back 
3. Weight on the inside leg 
4. Full Extension 

Exercises

Landmines

Low Pogo Jump Progression Into Squat

Single Leg Explosive Side Step Up

Chop and Lift

Each of these exercises will help improve change of direction and agility by working on mechanics and building change of direction foundation. It is important to remember to start with the basics and ensure that athletes master the proper change of direction mechanics before adding more advanced drills and concepts. As change of direction ability and agility improves, so will acceleration, spacial awareness, overall mechanics and performance!