Great wrestlers have many attributes in common. For example, they can cover short distances in the blink of an eye and their movements tend to be lightning fast, powerfully explosive, and highly controlled. Even if they lose their balance while wrestling, they’re able to recover quickly and go on the attack again immediately. In other words, they possess superb agility to go along with their strength and talent.

If this aspect of your game is not quite up to par yet, take heart: agility is something that can be acquired and developed with the help of the following drills. They can be performed in full wrestling gear or regular gym clothes, indoors or out, all year round. Do each of them 3-5 times a week to increase your agility.

Shuttle Drill

Place 8-10 cones approximately three feet apart from each other. Sprint from the first cone to the second one, backpedal back to the first, and then shuffle to the second again. Repeat the process for all cones, concentrating on keeping your hips low and your movements controlled throughout.

Get-Ups

Lie on your back, and then at a signal—either a whistle if working with a partner or a timer if by yourself—flip over , pop up to your feet as quickly as possible, and sprint 20 yards ahead. Give yourself a minute to recover, then do it again. Repeat three more times.

Line Hops

Stand with your feet perpendicular to a line, and then hop back and forth over the line as many times as you can in 60 seconds. The idea is to keep moving and only briefly touch the ground before hopping over again. Try to perform at least three repetitions during your workout.

By practicing these drills several times per week, you will gradually improve your quickness, balance, and overall agility. Gains in these areas will subsequently translate to better results on the wrestling mat, and that, of course, is the ultimate goal.