Month #6 Week #22
Our Monthly Attribute for May is: Agility
Our Monthly Attribute for May is: Agility
Welcome to the month of May!
Our attribute for the month of May is Agility. A useful definition of Agility comes from Wikipedia
Our attribute for the month of May is Agility. A useful definition of Agility comes from Wikipedia
and is described as "The ability to change the body's position efficiently, and requires the integration of
isolated movement skills using a combination of balance, coordination, speed, reflexes, strength, and
endurance". We'll most definitely be utilizing that "Agility Ladder" and we'll be learning and doing
various shuttle drills to work on throughout the entire month.
For our “Metric Monday" test where we find the baseline of where we stand in regards to Agility,
I'll introduce you to some fundamental cutting drills and the "Illinois Agility Test". Two simple
simple tests that can even be done at home is the "Quadrant Jump Test" and the "Hexagon Jump
Test". Here is an explanation of the "Hexagon Jump Test":
Set Up For Hexagonal Jump Test:
Needs a 24 inch sided hexagon marked out on the floor (Athletic Tape Works) and a stopwatch.
Set Up For Hexagonal Jump Test:
Needs a 24 inch sided hexagon marked out on the floor (Athletic Tape Works) and a stopwatch.
Conducting The Test:
This test requires the individual to perform a series of two footed back and forth jumps over the
This test requires the individual to perform a series of two footed back and forth jumps over the
sides of a hexagon. The following steps are then followed:
- The participant stands in the middle of the hexagon, facing line forward (in the same direction) throughout the test.
- The stopwatch is started and the participant proceeds quickly but accurately…
- The participant jumps with both feet over the front line and back to the middle, then clockwise over the next line and so on.
- When the athlete jumps over his beginning line and back to the middle counts as one circuit.
- The participant completes three circuits total and the timing is stopped.
- It is customary to perform the test two times after a 5 minute rest and average your times. If the participant stumbles or hits one of the lines with his feet, ½ second penalty is added for each infraction. An excellent demonstration video can be found here: Hexagon Jump Test Demonstration
While there are average performance times available for this test, our main concern is how we do
when we re-test at the end of the month. Hopefully we’ll be able to realize significant improvement!
Our Weekly Attribute for Week #7 is: Accuracy
Accuracy is an attribute that you can apply to whatever movement or task you're trying to accomplish.
Our Weekly Attribute for Week #7 is: Accuracy
Accuracy is an attribute that you can apply to whatever movement or task you're trying to accomplish.
Unfortunately, you have to be mindful of doing it and we are so used to doing things in a careless,
mindless fashion.
That said, we are going to attempt to do ALL of our movements this week, in a mindful & precise
That said, we are going to attempt to do ALL of our movements this week, in a mindful & precise
manner. It really doesn't matter if we're being accurate tying our shoes or returning our weights...
I intend to remind us all to be accurate in the slightest of applications.
Your "Lifestyle Application" of Accuracy
As I'd previously mentioned, this attribute can be practiced for any movement we do as long as
Your "Lifestyle Application" of Accuracy
As I'd previously mentioned, this attribute can be practiced for any movement we do as long as
we're mindful of what we're doing! It is for this reason that I highly recommend the practice of
meditation since it can most certainly help to cultivate mindfulness in our daily lives. In our busy,
distraction fueled modern world, it's particularly difficult to be mindful in all we do and meditation
distraction fueled modern world, it's particularly difficult to be mindful in all we do and meditation
can help. Some community colleges offer classes in meditation and there are plenty of resources
online. A popular choice in books is "Meditation Made Easy" by Lorin Roche. There's even a phone
app that I've found helpful called "Insight Timer" which has thousands of guided and free meditations
many of which are suitable for beginners.
Other lifestyle applications to help us maintain our accuracy include:- Darts
- Horseshoes
- Bowling
- Dance
- Roller and Ice Skating
- Tennis
- Racquetball / Handball
These are just a few of the many ways we can utilize the attribute of Accuracy. I'm sure there are
many more and I'd LOVE to hear your additional recommendations.
Our Three Daily Attributes This Week
On Monday we’ll be taking care of our “Metric Monday” to see how we did with last month’s attribute
Our Three Daily Attributes This Week
On Monday we’ll be taking care of our “Metric Monday” to see how we did with last month’s attribute
of “Stamina” and we’ll get to set our baseline in Accuracy with the “Hex Jump Test”, "Illinois Agility
Test" and some basic Agility Ladder Tests. On Wed. we’ll be doing some jumping and throwing in
order to touch base with our attribute of “Power” and on Friday, since we’ve a double shot of
“Accuracy” (Monthly & Daily Attribute), we’ll be doing at least 6 or 7 drills that will test our ability
to move accurately & efficiently!
