This document discusses coordination and agility training for fitness. It defines coordination as the ability to control body movements between the eyes, hands and feet. Agility is the ability to move quickly and easily. Example exercises provided include jump rope to work on coordination, and shuttle runs and ladder drills for agility. The document assigns students to create a 2-minute aerobic dance routine incorporating coordination and agility exercises, and a fitness plan to improve these areas.

1. FITNESS TRAINING:
COORDINATION AND AGILITY
TRAINING

2. GUESS THE JUMBLE WORDS!

3. UPMJ PERO
1. THIS IS A CLASSIC EXERCISE WORKS TO
SYNCHRONIZE YOUR HAND-FOOT-EYE MOVEMENT.

4. JUMP ROPE

5. ANCEBAL
2. THIS IS AN ABILITY TO PERFORM STATIC MOVEMENTS THAT HELPS
YOU TO PERFORM A WIDE RANGE OF BODILY ACTIVITIES WHEREIN,
IT INCLUDES; WALKING, SQUATTING, AND PRESS OVERHEAD.

6. BALANCE

7. GLINGJUG DNA
BLINGDRIB
3. THESE ARE HAND-EYE COORDINATION DRILLS THAT
HELPS TO DEVELOP YOUR CONTROL, RHYTHM, AND
TIMING.

8. JUGGLING AND
DRIBBLING

9. ULETTSH SNUR
4. IT IS A STANDARD AGILITY EXERCISE USED BY
ATHLETES WHO PLAY STOP-AND-GO SPORTS LIKE; SOCCER,
BASKETBALL, AND HOCKEY.

10. SHUTTLE RUNS

11. LADDRE DRISLL
5. IT IS A FITNESS EXERCISE THAT HELPS YOU WORK ON YOUR AGILITY, BALANCE,
SPEED, AND QUICKNESS BY TRAINING THE MOST USEFUL MOVEMENT PATTERNS
OF MOST SPORTS INCLUDING; HOPPING, BOUNCING, AND RUNNING FORWARD,
BACKWARDS, AND SIDEWAYS.

12. LADDER DRILLS

14. WHAT IS COORDINATION
AND AGILITY?

15. COORDINATION:
• IT IS THE ABILITY OF PEOPLE TO EXECUTE AND CONTROL THEIR
MOVEMENTS.
• IN SPORTS, COORDINATION MUST OCCUR BETWEEN THE EYES, HANDS,
AND FEET.
• COORDINATION IN SPORT OR ANY PHYSICAL ACTIVITIES DOESN’T WORK
IN ISOLATION; IT MUST BE CONSIDERED A SKILL THAT REQUIRES GOOD
BALANCE AND OTHER GOOD LEVELS OF FITNESS, SUCH AS STRENGTH
AND AGILITY.

16. WHAT DO YOU THINK
WHY COORDINATION
IS IMPORTANT?

17. AGILITY:
• IT IS THE ABILITY OF OUR BODY TO MOVE QUICKLY AND EASILY.
• AGILITY CAN ALSO BE AN ENTIRE WORKOUT ON ITS OWN THAT ALSO
BUILDS ENDURANCE AND STRENGTH. OR YOU CAN EVEN ADD A FEW
AGILITY EXERCISES TO YOUR STRENGTH AND CARDIO WORKOUTS.

18. COORDINATION AND AGILITY EXERCISES:
• QUICK FEET.
• SIDE STEP.
• GRAPE VINE.
• HIGH KNEES.
• LATERAL CROSSOVER.

19. QUICK FEET
• START IN AN ATHLETIC POSITION WITH YOUR FEET SHOULDER-WIDTH APART
AND YOUR HIPS LOW.
• PUSH THROUGH THE BALLS OF YOUR FEET AND RUN IN PLACE QUICKLY.

20. SIDE STEPS
• START IN AN ATHLETIC POSITION WITH YOUR FEET SHOULDER-WIDTH APART
AND YOUR HIPS LOW.
• TAKE A STEP TO YOUR RIGHT FOOT AND CONTROL THE MOVEMENT UNTO YOU
LEFT FOOT.

21. GRAPE VINE
• STEP OUT TO YOUR RIGHT SIDE ON YOUR RIGHT FOOT. THE LEFT LEG CROSSED BEHIND THE
RIGHT FOOT TO PLACE THE LEFT FOOT ON THE GROUND.
• STEP OUT TO THE RIGHT AGAIN WITH THE RIGHT FOOT AND BRING THE LEFT FOOT THIS TIME IN
FRONT OF THE RIGHT LEG.
• REPEAT IN THE OPPOSITE DIRECTION SO THAT THE LEFT LEG LEADS.

22. HIGH KNEES
• USE YOUR ARMS TO HELP DRIVE KNEES HIGH AND STAY ON TOES. CONCENTRATE ON THE
HEIGHT OF THE KNEES AND THE SPEED OF THE CADENCE, FAST, RATHER THAN COVERING A
LONG DISTANCE. SHORT AND SHARP DRILL.

23. LATERAL CROSSOVER
• START IN AN ATHLETIC POSITION WITH YOUR FEET SHOULDER-WIDTH APART
AND YOUR HIPS LOW.
• TAKE THE RIGHT LEG AND CROSS OVER YOUR LEFT LEG TO PLACE IN THE
STEP UP WITH THE RIGHT LEG TILL IT IS TOTALLY STRAIGHT AND THE LEFT
GROUND. CONTROL BACK DOWN UNTIL FOOT IS FLAT.

24. ACTIVITY!
DIVIDE YOUR CLASS NUMBER INTO FIVE (5),
AND MAKE A 2 MINUTES AEROBIC DANCE USING
DIFFERENT COORDINATION AND AGILITY
EXERCISES. (NOTE: ACCOMPANY MUSIC MUST BE
ENERGETIC, LIVELY, AND FUN).

25. ASSIGNMENT!
DO THE FOLLOWING:
1. MAKE A FITNESS PLAN THAT FOCUSES ON HOW YOU CAN IMPROVE
YOUR COORDINATION AND AGILITY. THE DEADLINE WILL BE ON
MONDAY.
2. MAKE AN ADVANCE READING ABOUT FLEXIBILITY AND MOBILITY
TRAINING.
NOTE: YOU WILL BE PASSING YOUR ACTIVITIES IN OUR GOGGLE
CLASSROOM.