Including Coordination/Agility into a workout

**ds14** · 07-31-2006, 18:16

Just looking for any ideas/suggestions to add to my workout that will directly help/improve my MA as well as physical fitness. Specifically exercises that work multiple muscle groups in cooperation and stabilizing rolls, along with building strength and endurance. I can't think of a great way to explain what I'm lookin for other than to give some examples. Doing squats instead of just isolated leg press, (squats requiring balance, and being a little more practical/open chain than just isolating the legs while sitting). Of course there's push ups, pull ups, dips, situps, rock climbing, bagwork, running, swimming and others. I usually work in some combination of these with a lot of bag work, stick work (FMA), and footwork (boxing and FMA), does anyone have any more ideas along these lines that I can do in or out of a gym, upper or lower body, and strength or cardio, I'll take it all. Thank you for any help, and I apologize if this post is unclear.

Dan Smith

**KHF Kyung Mu Kwan** · 08-02-2006, 21:50

Just to share with you how I do my daily workout cum training as well as for my students in my gym.

I would start off with a good stretching; next I would run up the stairs (12 storey/ floors) each step at a time. Once arrived the top floor; I would immediately perform 100 quick short push-ups (chest touching the ground and push up slightly). Thereafter, I wil run back downstair and carry out 50 sit-ups upon reaching. This will be minimum 10 sets of both up and down. Next I will cary out duck walk up the stairs to 6 floors of another 5 sets. Finally jump rope of 3 minutes of 3 sets.

This would be good for speed punch and strengthening of legs mucsles for kicks. It will also buld high level of endurance as well.

Agility and mobility and also be trained by performing high level constant drills on few techniques. Constant drills on focus pad puncing and kicking with a timing of 3 minutes would be good. The person that holds the pad must also counter back, so that you will be able to dodge and move away qiuckly. This will add into your response training and will build a master memory into your brain or so-call self instinct.

There are alot more, but hope this will keep you busy and of help for the time being. You may look into my website at www.hapkidojeetkunedo.com; click onto the article I created and wrote about "S.E.R.T." (Street Efficiency Responses Tactics/ Simple Efficiency Responses Training).

Cheers!

**jwinch2** · 08-03-2006, 09:27

The webmaster recently posted some articles on training. One of which was an article on agility training. The article cites relevant research and is a good beginning to understanding agility. Check the sticky in the health and fitness forum for the link.