The foundation of agility training focuses on developing two primary skills: perception for decision making as well as change of direction speed. In other words, you will learn to perceive a change in stimuli and in response, change direction while maintaining an appropriate speed.

Agility is defined as the ability to move nimbly with speed and ease. An example of someone who possesses a great deal of agility is a track runner. The state or quality of being agile; nimbleness.

Agility training benefits not only improves athletic performance, agility also improves our daily movement. Whether you want to build explosive power, increase speed, improve recovery times, or simply want to improve balance, agility training is important for maintaining athletic performance.

Incorporate these drills a few times a week into your training routine to perfect your foot speed and refine your sports technique.

1. Lateral Plyometric Jumps.
2. Forward Running, High-Knee Drills.
3. Lateral Running, Side-to-Side Drills.
4. Dot Drills.
5. Jump Box Drills.
6. L Drills.
7. Plyometric Agility Drill.
8. Shuttle Runs.

These exercises are ideal for senior fitness and improving their motor coordination.

• Standing Balance with Ball Tosses. Best for: Eye and Hand Coordination.
• Contralateral and Ipsilateral Marching. Best for: Hand and Foot Coordination.
• Walk, Toss and Catch.
• Squats with Focal Point Challenges.
• Reaction Side Squats.

4 Training Tips to Improve Balance and Coordination

1. Close your eyes while you perform exercises. When you close your eyes, you should still have a general sense of where your body is.
2. Perform balance exercises to improve your coordination.
3. Incorporate strength training into your workout.
4. Use plyometric exercises to improve your sense of self.

5 Coordination Exercises to Include in Your Programming

1. Ball or Balloon Toss. Catch and bump a balloon back and forth using your hands, head, and other body parts.
2. Jump Rope. This classic coordination exercise works to synchronize your hand-foot-eye movements.
3. Balance Exercises.
4. Target Exercises.
5. Juggling and Dribbling.

Coordination is typically measured using tests of hand-eye or foot-eye coordination such as throwing, catching or bouncing a ball, or hitting an object. Manual dexterity tests, or tests of hand-eye coordination also fall into this category.

What are the two main types of coordination? Answer: The two primary types of coordination are internal coordination or establishing a relationship between all the employees, departments, etc. and external coordination or establishing a relationship between the employees and the outsiders.

The main techniques for effective coordination are as follows:

• Sound Planning.
• Sound Organizational Structure.
• Clearly defined Objectives.
• Formation of Committees.
• Comprehensive Policies and Programs.
• Voluntary Cooperation.
• Effective Communication.
• Simplified Organization.

Coordination is the function of management which ensures that different departments and groups work in sync. The important features of coordination are: It is essential for group efforts and not for individual efforts. It is a continuous and dynamic process. Coordination emphasizes the unity of efforts.

Importance of Coordination in an Organization Coordination minimizes the conflicts, rivalries are ended, wastages, delays, indifferences and other organizational problems. It ensures smooth function of the organization. Also, coordination functions help in improving the relationship in an organization.