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Agility Ball Drill

Agility Ball Drill

The Agility Ball Drill is an exciting and dynamic exercise that works wonders for improving agility, coordination, and responsiveness. This exercise involves the use of a stability ball, adding an element of instability to challenge your core stability and muscular control. It effectively targets multiple muscle groups, including the abs, glutes, quads, and hamstrings, making it a fantastic full-body workout. During the Agility Ball Drill, the stability ball becomes your partner as you engage in various movements. This exercise can be modified to suit your fitness level and goals, whether you're a beginner looking to enhance your balance or an athlete aiming to boost your athletic performance. By incorporating quick changes in direction, jumping, and controlled movements, the Agility Ball Drill trains your body to adjust and react swiftly in different situations. In addition to its physical benefits, this exercise can also enhance your mental focus and concentration. The unpredictable nature of the stability ball requires your brain to actively engage and anticipate movements, resulting in improved neural connections. Whether you're an athlete seeking to excel on the field or someone looking to spice up their workout routine, incorporating the Agility Ball Drill can help elevate your fitness level to new heights. This exercise is not only enjoyable but also challenges both your body and mind, resulting in improved coordination, agility, and overall athletic performance. Now, let's get moving and unleash your full potential!


  • Start by standing with your feet shoulder-width apart and hold an agility ball in front of your chest.
  • Begin the exercise by taking a small step forward with your right foot, simultaneously extending your arms forward and throwing the agility ball forcefully towards a wall or partner.
  • As soon as you release the ball, quickly step forward with your left foot and use your hands to catch the ball as it bounces back.
  • Repeat this throwing and catching motion, alternating feet with each step, for a designated number of repetitions or for a specific amount of time.
  • Focus on maintaining good posture, engaging your core muscles, and moving with speed and control throughout the exercise.
  • As you become more proficient, try to increase the intensity by using a heavier agility ball or by adding lateral or diagonal steps.
  • Remember to warm up before starting the exercise and to cool down and stretch afterwards to prevent muscle soreness and injury.

Tips & Tricks

  • Focus on maintaining proper form throughout the drill.
  • Start with a slow pace and gradually increase your speed as you improve.
  • Engage your core muscles to enhance stability and control.
  • Keep your eyes forward to improve balance and coordination.
  • Practice different ball toss variations to challenge your reflexes.
  • Include lateral movements to work on agility and quick directional changes.
  • Incorporate single-leg movements to improve balance and stability.
  • Add different hand-eye coordination exercises to enhance cognitive skills.
  • Perform the agility ball drill on various surfaces to develop adaptability.
  • Gradually increase the complexity of the drill by incorporating cones or obstacles.

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