Improve your Agility with Ashley Guarrasi

Improve your Agility with Ashley Guarrasi

Ashley Guarrasi is a personal trainer specializing in boxing fitness and functional movement. Over the past ten years she has become a well-known name in the boxing fitness community, establishing residency at the Equinox West Hollywood gym training celebrity clients, and leading health and wellness retreats around the country.

As a personal trainer with a boxing background, Ashley knows how important agility is to any and every athlete. Below are three of her favorite drills to enhance your agility and quickness.

Drill #1 – Fast Feet

All you need for this drill is four cones and a strong work ethic. Ashley utilizes this drill to get her heart rate up while helping improve her speed with quick and repetitive movements. This drill will also strengthen your joints, ligaments, and tendons.

 

Drill #2 – Toe Taps

Any drill where you combine footwork, speed, and movement in different directions is great for improving agility, but this one is especially easy to set up and perform. All you need is a line or slightly elevated surface to use as your baseline point. This exercise really helps your quick twitch muscles fire rapidly so you can create that burst of speed you need for any sport.

 

Drill #3 – High Knees with Ladder

This high knee drill exaggerates your running stride to fire up your calves, glutes, and hamstrings while promoting knee lift and encouraging rapid turnover. It’s a great way to practice running fast while improving your speed using efficient form.

 

Ashley relies on the top training gear to work as hard as she does in the gym. To see her top training product picks click here or visit eastbay.com.

Three drills to improve your quickness on the football field

Three drills to improve your quickness on the football field

Line Hops Drill


A great way to increase your foot speed and quickness is to simply find a line on a field, court, or driveway to hop over. The goal of this exercise is to move back-and-forth over the line as fast as possible without letting your feet touch it. You can do this drill moving front to back or side to side, while progressing from two feet to one. Line hops consist of 10 second of work with 30 seconds of recovery between each rep.

Hill Sprints


Acceleration is a key part of the game of football, and an easy skill to work on. One way to boost your acceleration is to run hill sprints. When starting out, you will want to find a gradual incline and work your way up to steeper hills. The goal is to focus on distances between 10-20 yards with each rep lasting around six seconds while resting for 60 seconds in between. Make sure to drive your knee upwards while your opposite arm swings backwards in order to maximize the effect of this drill.

Reactive Start Drill


Reactive Start Drills can be done in a variety of different ways and are an excellent tool to help enhance your quickness when cutting and changing direction. The one constant you need to run this drill is a coach or friend to yell out directional cues. Sharp cuts should be made at the command of this person’s voice. The most common commands used in this drill are “shuffle” (from side-to-side), “backpedal”, and “sprint (towards the person giving commands). These commands should be given quickly and in no set variation in order to improve your reaction time as well.