How do i increase my agility?
450971
Find a good gym with a fitness trainer and listen to what they have to say. A combination of wieght training and cardio workouts will get you in shape in no time. It is good to start out with some instruction. Most gyms will have someone who can get you on the right track for a reasonable amount.
977910
well, a combination of things. 1st you must go to the work out and get more arm and leg muscle, 2nd build endurance and 3rd strenghten/ stretching of the psoads\nwork on strong and lean muscles in arms and legs\nrun long distance and as your doing it sprint then jog sprint jog (called fartliks)\nand stretch your psoads which are muscles that allow you to make you legs move quicker which makes turn over faster. Turn over is the action where your legs go back and forth. to strengthen psoads do high knees and karaoke and field sprints.
1016952
practice and eventually you'll become faster
910578
First thing...  People have the tendency to hold their breath when they run. So remember to consciously make yourself breathe in and  breathe out.... \nSecond run/walk/jog at a comfortable pace for a couple minutes then push yourself to increase the pace as fast as you can for 30-45 seconds. Then relax and run/walk/jog at a comfortable pace again. \nContinue this and as you get stronger increase the high-speed intervals to 1-2 minutes-even more. \nInterval training is the best way to increase endurance and is most effective form of cardiovascular exercise.\n\nGood luck\nHope this helps!
1099970
run lots of wind sprints\nrun suicides in the Gym\nrun steep stairs if available on a hill in your home town\nif there is a sand pit in your area run up the sand hills to get your legs alot stronger. if your old enough lift weights.anything you do to make yourself stronger will help out tremendously. good luck
1010979
Pylometric Exrcises can help to greatly increase the power of your kick and the height of your jump.\n\nRicochets – \n1. Mark out 15 meters with cones.\n2. Keeping your feet together, start at one cone and do small fast jumps to the end.\n3. For this exercise the emphasis should be on speed and rate of leg movement rather than height.\n4. Each 15 meters is 1 set.\n\nBounding – \n1. Mark out 12 small cones or obstacles about 3 feet apart in a straight line.\n2. Start behind the first obstacle in a semi squat position.\n3. Jump as high and far as possible over each obstacle. It's a good idea to practice first to gauge how far apart you should set the markers. Again try to minimize ground contact time.\n4. Each jump is 1 repetition.\n\nLateral Jumps – \n1. Stand alongside a bench, box or cone approximately 30cm high. \n2. Keeping your feet hip distance apart jump sideways as high over the obstacle as possible. \n3. Immediately jump back to the start position minimizing ground contact time. This counts as one repetition.\n4. Make sure you discipline yourself to jump as high as possible. \n\nSide-Jump Sprint – \n1. Place a cone 14-19 meters in front of the starting point to act as the finish line.\n2. Stand on 1 one side of a bench or obstacle, facing the starting line, with feet together.\n3. Begin by jumping sideways back and forth over the bench for 2 repetitions.\n4. On landing on the last jump, explode forward into a sprint to the finish line. \n5. Anticipate the landing and be ready to sprint forward, emphasis should be on acceleration.\n6. This counts as 1 repetition.\n\nDepth Jumps – \n1. Stand on a box, bench, or sturdy chair approximately 30-40 cm high.\n2. Step off the bench and as soon as you land explode vertically as high as you can. This counts as 1 repetition.\n3. Try to minimize ground contact time.
1131120
Choose the kind of exercise/sport you love and get a good buddy to join in the fun! You can have a little healthy competition between yourselves to do 50 push ups etc. Start with a reasonable goal and increase the pace/speed/repetition gradually.\n\nStick with it and you'll get the results you want.\nGood luck!
68766
There are 3 things that you can do to run faster: You can increase your leg turnover rate.\nYou can increase your stride length.\nYou can increase your overall strength so you can maintain a faster turnover and longer stride for a longer time. That is, you run faster by not slowing down as much.\n\nHere are some things to try to affect one or more of these things.\n\n1.Work on your (running) strength. You should do interval workouts, 100 hard run (not sprint) followed by 100 walk/jog, then repeat. Start with 4 and work up to 10-12 repeats as you get stronger. For some workouts, do the same thing with 200s and occasionally a 400. \n\n2. Work on your upper body strength with weights. Do not go heavy, go light. You want to do a lot of quick reps rather than a few, slow, reps with heavy weights.\n\n3. Run some hills. If you can find a long, gradual hill, do some of your 100 repeats uphill. It will increase your knee lift and leg strength. As an alternative, run steps. Hills are better because running steps, you chop down your stride length to fit the steps.\n\n4. Learn to run “Fast, but relaxed”. Jog 20m, gradually accelerate to full speed over 20m, then slow back down to a jog over 20 m. Jog, then repeat. When you do this, concentrate on your form and staying relaxed through the whole 60m.\n\n5. There a some running related exercises that you can do. Skip like a little kid. Do repeat 50s. First skip for distance, making each stride as long as possible, then skip for height, working on getting your knee up and getting as much air as possible.\n\nTo prevent soreness, stretch out completely after your workout. You want to stay as flexible as possible. You don’t want to have one set of muscles working against another set of muscles.  A good book is Bob Anderson's  “Stretching” (See link below) you can probably find it at your local library, it’s a classic. It has pages of stretches. You may also be sore because you are running to tight and your muscles are fighting each other. If you are clenching your teeth and grimacing, you are too tight.
1058501
The best thing to do to gain velocity is to work on your legs.  A lot of your velocity comes from the push off on the rubber which uses your legs.  This is simple and you'll see results.
311141
You just have to do some interval training. Longer strides help once you get your endurance up. I am 14 and run the mile 6:32 and that is how i did it.
285990
you need to switch up from distance running to sprinting. this will help you gain endurance and speed. \nthere are 2 ways to do this; distance one day, sprints the next day. or run 2 miles or so, every 2 tenths of a mile (or lap or whatever distance you will be able to determine is good), sprint, then run normal, repeat the process of switching to a sprint and then slowing down, not to a jog but still a brisk pace. Good luck! I know it will be an experience you will never forget.
152315
Don't kick.  Focus on your pull.  As you get faster and can go longer distances you'll find a rythym where your kick starts to propel you with less effort.
699712
here are some suggestions that i have found improved my training, i have rated them in terms of the regularity you should train them on a scale of 1-10\n\n9- run sprints\n this is the only really proven way to increase the ballance of your fast twitch muscle fibers\n\n10- get a training partner to push you backwards and kick a paddle while skipping backwards\n practice running backwards, then they place the paddle in front of you for a split second\n -(this will improve your reflexes)\n\n (take up taekwondo training for speed in your kicks\n watch how fast the olympians are\n if they kick you once it is over- (this is not much use unless you are willing to train harder and faster then anyone else and with a competant partner))\n(take up taichi chuan\n take up a chi gong practice\n for augumenting the taekwondo training\n the relaxation and weight transferrance that are used here are very useful in more explosive arts)\n\n10- perfect your technique- smooth perfect technique= fast and powerful motion\n\n10- develop your flexibility\n if you are kicking to the head you must be able to do the splits or the tightness of your legs will slow the kick\n do not be afriad of pushing your stretchs too far, so long as you warm up adaquately they will always take a few more inches\n if you are really going to be pushing your stretches, rub sandlewood oil into the muscles that give you problems and take some ginko first\n\n keep some deep-heat handy in case you hurt yourself\n\n10- if you are kicking to the body you must be able to stretch far futher than head height\n\n5- practice the movement of the kick slowly in the air in a controlled movement with weights  on your legs\n \n3- practice the movement of the kick in an explosive manner with leaping movement with weights in repetitions of say twenty\n(this is called polymetrics and rocks)\n -(do not over train with weights, do not aim for power if you want speed)\n\ndrop your bum and center an inch or so when performing combinations of kicks, this gives you spring from the bottom leg and increases power as well as shortening the reaction time between leg switches\nalways kick from the bum and in the shortest possible line, let the center of your body always be the area about two inches bellow the belly button\n do not do jumping kicks, if you do jumping kicks do not come off the ground\n a kicking artist does not rise up in the air but rather dances across the ground in a lowered stance\n\n6-work on the combinations\n use a sidekick as a jab, get a ladder and kick the rungs, flicking the leg\n all kicks that require a twist of the torso should be trained with a second kick that either flicks it back or fully rotates it\n eg, turning kick, back kick combo\n eg- hook kick- front snap\n-turning kicks should be executed like a front snap\n with no wasted energy, or travel and a precise focus\n- use lowered kicks most as they have the shortest distance\n backicks and front snaps to the groin and stomach\n \n7- train with a tennis ball hung up by string, tapping away with one leg then switching, light fast controlled taps\n\n 7- train with a punching bag for explosive combos, gain power from your reaction speed, so always snap the kicks and punches back as fast as possible\n power= speed/ time\n so reduce the impact time as much as possible\n - this reflect action is a key to speed\n\n- work on your ballance, try to find high up and thin to stand on- something like a farm gate or wooden bar to train your kick combos on\n pay attention to your body, weight transferrences, and reflex actions\n\n\n every time you train with a partner, or train in a class, or train your techniques, unless you have decided that you will train slowly for control, train as fast and as hard as you possibly can
849758
the only way to increase ur stamina is to do more stamina training! not the easy option, but the effective option. try going for steady runs of about 30mins in duration as well as the sessions with a group. in 12weeks u shd notice an increased stamina- a good way of determining ur fitness is by taking ur resting heart rate first thing in the morning before u sit up. anything under 60 is great.
1084242
As you grow and get bigger and stronger your time will improve. You can also improve your running mechanics.  Work on your start, and work on strengthening your legs.
579837
Practice over 100m. Less long distance. Basically, there are two knid of muscle fibre - fast twitch and slow twitch - fast twitch is used for short time, high impact activities, like sprinting or lifting weights, slow twitch is used for endurance activites, such as long distance running, cycling, walking.\n\nSo increase your fast twitch muscle response. Practice sprinting, and do more weights on your legs. Squats will help. Practice jumping too.
912692
you can't do it quickly....every night just go as far as you can....eventually you'll get more flexable and be able to do one.