Content

• Steps
• Method 1 of 2: Improving Physical Dexterity
• Method 2 of 2: Improving Mental Performance
• Tips

Agility refers to the degree of agility or resourcefulness that speaks to your physical and mental ability. Agility is not an innate trait, and it is not easy to achieve it. Here are some ways to improve your physical and mental agility.

Steps

Method 1 of 2: Improving Physical Dexterity

1. 1 Improve your balance. Do a variety of balancing exercises to improve your overall skill. Not only will this strengthen your muscles, but it will also help focus your activity on a smaller scale.
   • Stand on one leg and lift the other in front of you. Stand this way for ten seconds, then change legs. You can also stand in front of a mirror to see that you are keeping your leg straight.
   • Perform handstands or wheelstands when you have mastered the basic principles of balancing. These exercises will help you improve your coordination and balance.
   • Make sure you distribute the weight evenly. In order not to damage or stretch some muscles, your entire body must work as a whole.
2. 2 Train with weights. There are several types of exercises that target different muscle groups. You can do exercises with dumbbells, increasing their weight over time.
   • Do squats and deadlifts to strengthen the muscles and tendons in your legs. While doing squats or barbell rows, you can pick up dumbbells, although traditionally the deadlift is done with a barbell. You can also do squats with a barbell. In this case, you should place the barbell on your shoulders.
   • You can also do bench presses and other arm exercises. This will increase the strength of your hands, which in turn will help you with actions such as throwing and catching.
3. 3 Exercise with cones. Place one cone in front of you. Raise one leg high, and then gently touch the top of the cone with the ball or foot, and then return to the starting position. Repeat this exercise with the other leg. Alternating your legs, do three sets of 30 seconds each.
   • This exercise strengthens the muscles of the foot and ankles. It will also make you faster and improve leg coordination.
   • Be careful not to trip over the cone. If, while doing this exercise, you will knock down the cone, slow down your movements so that you do not knock it down again.
   • When you are comfortable with this exercise, increase your speed to improve your skill and balance. You can also add an extra 30 seconds of reps.
4. 4 Rope Ladder Exercises. Using a rope ladder, approximately 9 meters long and in 45 centimeter blocks, you will have to slowly run along the spans. With each step, you should wave your arms high up, and bring your knee to your chest. As you move up the stairs, alternate the lifts of your arms and legs. When you find yourself at the end of the stairs, return to the beginning to complete one approach.
   • Do 2-4 sets, increasing reps when you start to get better at it. Over time, you will also be able to increase the speed of the exercise.
   • If you don't have a rope ladder, then you can make one yourself with sticks and ropes or ribbons.
   • You can also do this exercise sideways. Jump sideways over the flights before raising your arms and legs as in the original exercise.
5. 5 Shuttle run. Start by running 6 meters in length. When you reach the 6 meters mark, turn around and run back to where you started. Without stopping, turn around and run 9 meters, then go back to the start. Then, without stopping, turn around and run 12 meters, turn around again and run to the start.
   • If you want good results, do a few repetitions at a time. As soon as the initial run is too easy for you, you can increase the distance.
   • There are many ways to increase your strength, speed, balance and accuracy. Do these exercises several times a week to see the full benefit.
6. 6 Jumping over the barrier. Set up 5-10 rows of barriers in a straight line, measuring 15 or 30 centimeters. Stand near the first hurdle, jump over it with one leg, hold for a few seconds before you swing the other leg and stand between the first two hurdles. Jump over the first barrier to return to the beginning. After that, repeat the same side jump over hurdle 1 and then over hurdle 2 before returning to the start. Do the same for all other barriers, jumping over all of them before returning to the beginning. Repeat the entire exercise with the other side, turning and putting the other leg forward.
   • Once you have mastered this exercise, try to speed up your movement over barriers by removing the pause after each jump.
   • Instead of barriers, you can use cones, yoga blocks, or any other item on hand that is between 15 and 30 centimeters in size. The main thing is that it should be of such a shape that it would be easy to jump over it without getting injured.
   • Start with barriers that are 15 centimeters high. If it's still high, then take a smaller item or just jump over imaginary barriers. You will be able to increase the height of the barriers after a few weeks of doing this exercise.
   • The purpose of these exercises is to improve your balance and stride length. This will help you achieve your best performance in sports such as tennis, football, and rugby.

Method 2 of 2: Improving Mental Performance

1. 1 Eat the right food for breakfast. Waking up every day to a diet full of vitamins, minerals and antioxidants will repeatedly improve your mental performance. Plus, eating right will also improve your immune system and health.
   • Eating a hard-boiled egg rich in choline, which is a type of B vitamin, can improve your verbal and visual abilities. There are also studies that link this vitamin to the prevention of dementia symptoms.
   • Eat foods rich in zinc, such as bran bread. Zinc plays a key role in cognitive stability and improved memory. An additional effect is the improvement of skin tone.
   • Eat antioxidant-rich fruits and vegetables. They provide your brain with essential nutrients that it may not get from other foods in your diet. This food helps to improve your mental performance and memory.
   • A small amount of caffeine in the morning from a cup of coffee or caffeinated tea will help improve your mental performance and memory, as well as increase concentration.
2. 2 Exercise throughout the day. At any time of the day, you can do a little workout to improve your mental performance. By reducing stress, improving mood and chemicals in your brain, calming anxiety, improving relaxation and creativity, a short workout will also help improve your mental health and intelligence.
   • By doing exercises such as aerobics, you release vital neurotransmitters that will improve your concentration and mental performance, as well as help you concentrate. Cardiovascular exercise will also increase the production of brain cells in your hippocampus. This is the part of your brain that is responsible for learning and memory.
   • If you prefer to be outdoors, you can go for a short walk, jogging, or jogging. If you prefer to be indoors or outdoors in terrible weather, then use an exercise bike or treadmill. Do these exercises 45-60 minutes a day, four days a week. This will not only improve your mental health, but it will also help improve your physical ability.
3. 3 Read more. Whether it's a recently written thriller, a classic novel, or your favorite magazine, reading involves many parts of your brain that are associated with memory, cognition, and imagination. Your brain imagines surroundings and people, and provides voices for dialogues. Even when reading a simple sentence, your brain must remember the meaning of words and their concepts, which contributes to its development. Reading also improves mood and relaxation.
   • Choose the type of reading that excites you the most. As long as you are involved and enjoy it, your mind will also be involved.
4. 4 Play games. Whether it's a video game or a traditional puzzle game, any game tests a variety of skills and opens up neural pathways. Choose those games that require certain skills and multilevel knowledge from you. They will help improve your concentration and memory retention. Play games several days a week to exercise your mind and improve cognition
   • To keep your mind sharp, you can do Sudoku, crossword puzzles, or other games that test your intelligence. You can play quiz games to improve brain performance and improve memory.
   • Even if you are middle-aged and have no previous experience in gaming, choose a video game that you can enjoy, such as racing games or puzzles. It will give you a sense of fun while improving your mental capacity at the same time.
   • There are also online platforms such as Luminosity.com that provide a wide range of games to improve mental performance. Luminosity bases its games on scientific research and specifically adapts them to the areas of your mind that you want to improve.
5. 5 Learn something new. Learn new ways to do your day to day activities and daily activities. You can also learn to play a new instrument, learn a language, travel to new places, or even eat new food. All of this will help your brain create new neural pathways.
   • New challenging tasks increase brain activity and memory retention. By doing this, you force your brain to work in a new way, thanks to which it masters the unknown territories of the mind.
6. 6 Collaborate with others. At work or at home, work on various projects with other people. By doing so, you will abandon the usual way of thinking and force yourself to work with other people. Try to see the project from their perspective, or incorporate their ideas into your own.This will encourage you to see things in a different light and approach the task from a different angle, which will help keep your mind sharp.

Tips

• Don't take too long breaks between exercise. This will allow your body to adjust and your heart rate to return to normal. For best results, your heart rate should remain high.
• Always do the hardest exercises first. In this way, your body will not be so tired, and you can focus on your form without the risk of injury.
• You should rest for 48 hours between high-intensity exercise. This will give your body and nervous system time to recover, as well as to master new skills. Do light, less strenuous exercise on the day between intense workouts to maintain a stable workout and not risk long-term fatigue.
• For best results, do something daily that will help improve both your physical and mental performance.