My Toe Caught the Edge of the Sidewalk…
Here’s what happened next 😬
Just this week, I was walking down the sidewalk and my toe caught on a raised crack.
Not much else makes you feel more ridiculous than suddenly stumbling over your own feet…🤦♀️
But in that split second, your body has a job to do:
👉 React quickly, get your feet underneath you, and regain your balance.
Staying fit and resilient as we age is multifaceted.
Strength, power, mobility, and balance all deserve a place in your training—but there’s another skill we don’t talk about nearly enough:
Agility and foot speed.
The ability to move and reposition your feet quickly can help you navigate unexpected changes in direction and recover when you get thrown off balance.
And the bonus? It’s actually pretty fun to train! 😃
JUST ONE THING
Being “quick on your feet”—also known as agility—can be built with simple foot-speed drills and something called low-level plyometrics.
Your JUST ONE THING to Improve Your Agility
Practice Plyometrics
Plyometrics are a form of “power training” that use quick, spring-like movements such as small hops and bounces.
These movements challenge the muscles and tendons in your feet, ankles, and legs
while training your nervous system to coordinate movement quickly.
That matters in real life!
When your toe catches a crack in the sidewalk (because it will happen),
…your body may have only a split second to respond.
You can’t prevent every stumble—but you can train your body to be quicker on its feet.
Try these simple (and fun!) agility and plyometric drills right at home! 👇
Low Impact Agility Exercises for Quick Reaction Time & Foot Speed
- Line Step-Overs (20-30 seconds): Stay light on the balls of your feet and step fast over the line.
- In-n-Out Squats (20-30 seconds): Build control without the stress of full squat jumps.
- Lateral Taps (20-30 seconds): Train your side-to-side balance & speed (work up to hopping if you can!).
Extra Tip: Plyometrics and agility drills put a lot of force on the tendons of your feet and ankles, so ease in gradually. Add more reps and sets over time.
Did You Know...
- To move quickly, you need to stay on your toes. Think of the ball of your foot as the “gas pedal” and your heel as the “brake.”
- During agility drills, your knees should be right above your ankles as much as possible to avoid unnecessary ankle rolling.
- The best stance for foot speed is the “athletic position”: a half-squat with arms in front, in a “ready” position like you’re about to catch a ball.
Until next week... Be strong💪
