Speed and agility exercises

Speed and agility exercises in the Fitness Coach catalogue: 20 exercises. Mostly for: Legs, Quads, Glutes.

  • Legs · Intermediate

    Jump Squat (Feet Turned Out)

    Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees are oriented more outward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.

  • Full body · Advanced

    Burpee (Wider Stance, Shallower Squat)

    A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a wider foot placement and a shallower squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.

  • Legs · Advanced

    Running

    A cardiovascular exercise that involves moving at a steady pace on foot. It enhances cardiovascular endurance, burns calories, and strengthens muscles, particularly in the legs and core. Running can be performed on a treadmill or outdoors and is adaptable to various fitness levels.

  • Legs · Intermediate

    Jump Squat (Feet Forward)

    Combines a bodyweight squat with a vertical jump to train lower-body power and landing control. The feet and knees face more forward in this demonstrated variation. The quadriceps, glutes and calves contribute to take-off, while the trunk helps maintain balance.

  • Legs · Advanced

    Single-Leg Box Jump

    The One Leg Box Jump is a plyometric exercise that targets the lower body, focusing on the quadriceps, hamstrings, glutes, and calves.

  • Legs · Beginner

    Jumping Jacks

    A full-body cardiovascular exercise that increases heart rate, improves endurance, and enhances coordination. This plyometric movement involves jumping to a position with legs spread wide and arms raised overhead, then returning to the starting position.

  • Legs · Intermediate

    Pogo Jumps

    A plyometric exercise designed to improve lower body explosiveness, agility, and coordination.

  • Full body · Advanced

    Burpee (Narrower Stance, Deeper Squat)

    A full-body bodyweight exercise combining a squat, a push-up and a vertical jump. This version uses a narrower foot placement and a deeper squat during the floor transition than the other confirmed variation. It combines upper- and lower-body effort with cardiovascular and coordination demands.

  • Legs · Intermediate

    Bulgarian Jump Squat

    A unilateral plyometric lower-body variation that combines a Bulgarian split squat with a jump. It develops the quadriceps, glutes, hamstrings, calves, balance, and explosive power.

  • Legs · Advanced

    Broad Jump

    A plyometric exercise that focuses on developing explosive power in the lower body, particularly targeting the quadriceps, hamstrings, glutes, and calves. It involves jumping forward as far as possible from a standing position, emphasizing both strength and coordination.

  • Legs · Intermediate

    Plyo side lunge

    A dynamic exercise that combines lateral lunges with a plyometric jump, targeting the glutes, quadriceps, hamstrings, and inner thighs. It enhances lower body strength, agility, and balance while providing a cardiovascular challenge.

  • Chest · Intermediate

    Clap Push-Up

    The Clap Push Up is an advanced plyometric exercise that enhances upper body strength, explosiveness, and coordination. It primarily targets the chest, triceps, and shoulders, while also engaging the core for stability.

  • Abs · Beginner

    Mountain climber

    A bodyweight exercise that targets the core muscles, as well as the shoulders, arms, and legs. It combines a plank position with a running motion, providing both strength and cardiovascular benefits.

  • Legs · Intermediate

    Box Jumps

    A plyometric exercise that involves jumping from the ground onto a raised platform, such as a box or bench.

  • Legs · Advanced

    Dumbbell Jump

    A dynamic exercise that combines strength and plyometrics to enhance explosive power, particularly in the lower body. It primarily targets the quadriceps, hamstrings, glutes, and calves while also engaging the core for stability.

  • Legs · Beginner

    Hopping High Knee Tap

    A dynamic cardio exercise that targets the lower body, particularly the quadriceps, hamstrings, calves, and glutes. It also engages the core for stability and balance. This exercise involves alternating high knee lifts with a hop, tapping each knee with the opposite hand.

  • Shoulders · Intermediate

    Medicine Ball Slam

    The slam ball exercise is a dynamic, full-body workout that primarily targets the core, shoulders, and legs. It involves lifting a weighted ball overhead and forcefully slamming it to the ground, engaging multiple muscle groups and enhancing power, coordination, and cardiovascular endurance.

  • Legs · Advanced

    Jump Rope

    A cardiovascular exercise that involves jumping over a swinging rope. It enhances coordination, agility, and cardiovascular endurance. This exercise can be performed at varying intensities and is effective for burning calories and improving overall fitness.

  • Legs · Advanced

    Stair Climber

    A cardio exercise machine that simulates the action of climbing stairs. It primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also providing cardiovascular benefits. This exercise helps improve endurance, strength, and overall fitness levels.

  • Chest · Intermediate

    Jack Push-Up

    The Push Up Jack is a dynamic exercise that combines the traditional push-up with a jumping jack motion. It targets the chest, shoulders, triceps, and core muscles while also providing cardiovascular benefits. This exercise enhances upper body strength, endurance, and coordination.