Uploaded September 2016 | Updated September 2026, 23 minutes ago
Agility, speed, power, coordination, and balance are key components of neuromotor fitness. These components should be incorporated into all resistance training programs regardless of goal. A fun way to incorporate neuromotor fitness into your everyday training is by creating fun obstacle courses such as this. By combining cones, hurdles and agility ladders, one can stress the components of neuromotor fitness in various ways with just one run through the course.
Agility Ladder Quick Balance:
The primary focus of this exercise is speed, agility and balance. The participant will step into each box with both feet (moving as quickly as possible) then step outside of the ladder and balance on one foot. While in the balanced position, the leg closest to the ladder will be in 90 degrees of hip and knee flexion. This position is maintained for ~1 second at which point the participant continues to quickly step into the next box. The same movement occurs on the opposite side.
Lateral High Knees Over Cones:
The primary focus of this exercise is power, coordination, and speed during lateral movement. As quickly as possible, the participant will utilize the high knee movement to step over the cones.
Forward High Knees Over Hurdles:
Same as previous exercise, but the participant is now moving forward rather than lateral.
Agility Ladder In and Out Two Foot Hops:
The last part of the obstacle course focuses on speed and power. The participant will utilize a two foot hop to jump into the first box. The movement continues with both feet jumping laterally so as to assume a straddle position over the ladder. The participant will then jump with both feet into the second box. These movements area repeated for the entire length of the ladder.
Safety tip: Ensure neutral spine and focus on quality of movement.
This is just one way to create an agility obstacle course. There are many ways to incorporate neuromotor fitness into your training program. One is only limited by his/her creativity.
Agility, speed, power, coordination, and balance are key components of neuromotor fitness. These components should be incorporated into all resistance training programs regardless of goal. A fun way to incorporate neuromotor fitness into your everyday training is by creating fun obstacle courses such as this. By combining cones, hurdles and agility ladders, one can stress the components of neuromotor fitness in various ways with just one run through the course.
Agility Ladder Quick Balance:
The primary focus of this exercise is speed, agility and balance. The participant will step into each box with both feet (moving as quickly as possible) then step outside of the ladder and balance on one foot. While in the balanced position, the leg closest to the ladder will be in 90 degrees of hip and knee flexion. This position is maintained for ~1 second at which point the participant continues to quickly step into the next box. The same movement occurs on the opposite side.
Lateral High Knees Over Cones:
The primary focus of this exercise is power, coordination, and speed during lateral movement. As quickly as possible, the participant will utilize the high knee movement to step over the cones.
Forward High Knees Over Hurdles:
Same as previous exercise, but the participant is now moving forward rather than lateral.
Agility Ladder In and Out Two Foot Hops:
The last part of the obstacle course focuses on speed and power. The participant will utilize a two foot hop to jump into the first box. The movement continues with both feet jumping laterally so as to assume a straddle position over the ladder. The participant will then jump with both feet into the second box. These movements area repeated for the entire length of the ladder.
Safety tip: Ensure neutral spine and focus on quality of movement.
This is just one way to create an agility obstacle course. There are many ways to incorporate neuromotor fitness into your training program. One is only limited by his/her creativity.
