Indoor Agility Ring Exercises

If you’re an athlete looking to improve your foot speed, agility, overall coordination and dynamic balance, look no further than agility ring exercises. Agility rings are portable footwork training aids specifically designed to enhance these key components of athleticism. While some exercises help improve the rapid fire of your feet, others help improve the speed of your directional movement.

  1. Agility Ring Details

    • Although agility rings are produced by several fitness manufacturers, most are made of lightweight PVC and are 19 inches in diameter. Many are sold in sets of 12, which allows you to arrange them in a variety of training patterns for a nonstop workout. Some sets come with clips so you can attach the rings together and keep them in place during your exercise or drill.

    Rapid Fire Footwork

    • Fast-feet exercises are effective in improving your foot speed. Start by placing one ring on the floor and stand 2 to 3 inches behind the ring. Step into the ring with your right foot and then quickly with your left foot so your feet are side by side. Immediately reverse your movements and step back out, one foot at a time, to the starting position and repeat. Once you're used to the movements, pick up the pace and continue for 30 seconds. Now, stand to the side of the ring and in a similar manner, step sideways in and out of the ring. Clip several rings together to form a straight line for another exercise. Move forward, stepping in a similar fashion, as fast as you can from ring to ring for the length of the rings.

    Four-Corner Touch

    • In addition to having fast feet, several sports require you to move quickly in one direction or another, bend and reach for the ball. For example, baseball shortstops must be able to move quickly to the ball, scoop it up, stand and throw the runner out. To work on this type of movement, place a ring at the four corners of an imaginary 15- to 20-foot square and place a fifth ring in the center of the square. Start at the center ring. Touch the inside the ring, run to a corner ring as quickly as you can, touch inside the ring, return to the center and again touch inside the ring. Continue to each corner and finish at the center ring. Have a partner time you and strive to improve your time with each attempt.

    Mix It Up

    • Be creative with your ring patterns and movement. Use a straight line pattern and move laterally, stepping sideways through the rings from one end to the other. Hop on one foot from one end to the other, switch feet and hop back to the start. Arrange the rings in a "2-1-2," hopscotch pattern. Hop and land with each foot inside the two, side-by-side rings and only one foot inside the single ring. Arrange the rings in a staggered/alternating pattern. Hop with both feet from one ring to the next similar to the way a skier skis around moguls.

    Ring Workout Tips

    • For safety reasons, use the rings on a flat floor with plenty of space around the exercise area. Before your workout, perform a short warm-up to prepare your body. Select four to six pattern exercises per workout session and perform one to three sets of each exercise. If your workout program also includes strength training, perform the agility ring exercises first while your concentration and energy are at their highest level. Always check with your doctor before starting a fitness regimen.