We’re at the beginning of a brand-new year, which means a fresh start, new opportunities, and - let’s be honest - rejuvenated hopes of finally sticking to those fitness resolutions. January is the busiest month for gyms, with attendance 28% higher than December and 10% busier than the previous three months combined in the UK alone.
Whether you’re aiming to boost your reaction time, improve your speed, develop more core strength, or simply level up your focus and coordination, it’s time to hit the ground running.
But here’s the thing: January can sometimes be a tough month to maintain motivation. It’s cold outside, the holiday festivities are behind us, and the excitement of a new year might be starting to fade. The fitness app Strava shows January 19th is the day most people abandon their New Year’s fitness resolutions.
But don’t let that stop you from working toward your goals. The best way to stay on track is to take action now - consistent action - and that’s where training drills come in.
Imagine a training routine that’s as engaging as it is effective. A routine that focuses on making you sharper, faster, and stronger, all while keeping things interesting. Sound like the kind of workout you’d want to try? If so, you’re in the right place.
Today, we’re diving into five powerful drills that will boost your reaction time, improve your agility, build strength and conditioning, and enhance your balance - all crucial components of athletic performance. And don’t worry, we’re not just talking about “typical” workouts; these are drills that use smart tech to make sure you’re working at your peak performance while keeping things fun and challenging. So grab your gear, and let’s jump in.
Agility Star
When it comes to athleticism, speed is often king. Agility training improves performance in sports by up to 15%, as shown in studies on reaction time and movement efficiency.
Whether you’re sprinting across a pitch, dodging opponents, or simply trying to beat your personal best, agility is key. But agility isn’t just about running fast; it’s about being able to move quickly and smoothly, transitioning from one motion to the next without hesitation.
This is where the Agility Star drill comes in. With its focus on enhancing your footwork and acceleration, this drill works wonders for athletes who need to stay nimble under pressure. Whether you’re a soccer player, a basketball guard, or a sprinter, your ability to stop and start, pivot, and change direction quickly is a game-changer.
To set up the drill, place five Pods in a circle around a central “home base” Pod on the floor, with each surrounding Pod positioned 4 meters away from the home base. Begin by standing next to the home base Pod. When one of the surrounding Pods lights up, sprint to it, tap it, then quickly return to the home base Pod to tap it out. Continue this sequence, running back and forth, until the activity ends.
The better your agility, the faster you can react to any situation in your sport - whether you’re avoiding a tackle or making a breakaway play.
Color Catch Triangle
We all know that training reaction time is crucial, especially in fast-paced sports. Whether you’re a goalkeeper, a point guard, or a fighter, reacting quickly to visual cues is essential for staying in control of the game. Reaction time training has been shown to improve decision-making speed by approximately 20% in fast-paced sports.
But reaction time isn’t just about being fast - it’s about making smart decisions in real time.
The Color Catch Triangle drill focuses specifically on this. It’s designed to push your brain into high gear by challenging you to spot and react to specific colors under time pressure. The faster you process the visual information, the quicker you’ll be able to act.
To get started, place 3 Pods on the ground in a triangle shape. Position the two Pods at the base of the triangle 2 meters apart, with the third Pod positioned 4-5 meters away at the top of the triangle. Start by standing in the center of the triangle. When the drill begins, sprint to the lit Pod, tap it, and return to the center point to reset. After each tap, quickly scan for the next Pod to light up. If you don’t tap the Pod within 2 seconds, it will count as a miss.
The ability to spot and act on visual cues quickly is crucial in nearly every sport. Whether you’re reacting to an opponent’s movement or making split-second decisions under pressure, improving your reaction time can make all the difference.
L or R Shuffle
Decision-making is at the heart of every sport. Athletes who train decision-making under pressure improve their performance consistency by over 30% in competitive scenarios.
Should you pass, shoot, or make a run? In some situations, you have just a fraction of a second to decide, and the wrong choice can cost you. This is where the L or R Shuffle comes in - helping you improve your ability to make decisions under pressure.
The key here is to act without hesitation and make your choice in the shortest possible time.
To set up the drill, place 4 Pods in a straight line on the ground, with the home base Pod closest to you. Position the second Pod 2 meters away from the home base, with 1 meter of space between the surrounding Pods. Begin by standing by the home base Pod. When the drill begins, a surrounding Pod will light up. Get into a low shuffle position and move towards the lit Pod, tapping it with your lead shoulder, either left or right, depending on the color of the Pod. Shuffle back to the home base Pod and tap it out. Continue this sequence, alternating the lead shoulder with each lit Pod.
High-pressure situations demand sharp decision-making. The L or R Shuffle sharpens that skill by forcing you to make snap judgments, all while improving your ability to stay focused and keep your body in motion.
Step Over Press Ups
Building a strong foundation is key to maintaining power in every movement. You may have great agility, but without core strength and solid conditioning, you’re limiting yourself. The Step Over Press Ups drill combines upper body strength with a core workout, targeting arms, shoulders, chest, and your core in one go.
Not only does this drill build strength, but it also boosts your conditioning, ensuring you can keep up the intensity throughout your training or game.
To get started, place one Pod on a step and two additional Pods on the ground, one on each side of the step. Position the ground Pods 50 cm away from the step. Begin in a press-up position with both hands on the step, facing the Pods. When the drill starts, the Pods will light up. Move to the lit Pod, without dropping your knees, perform a press-up, and tap the Pod. Look up for the next Pod to light up and repeat the sequence, staying in a press-up position the entire time.
Conditioning is what separates the great from the good. This drill will help you build endurance while strengthening the muscles that power your athletic movements.
BlazePod Kickthrough Challenge
Your performance isn’t just about speed or strength - it’s also about how well you control your body. The BlazePod Kickthrough Challenge is a drill that focuses on improving your balance and body coordination, two crucial skills that help with overall performance.
Whether you’re dribbling a soccer ball, navigating an obstacle course, or working on your footwork in the gym, balance is fundamental to everything. The BlazePod Kickthrough Challenge helps you refine body control while also strengthening your core.
Set up six Pods on the floor in two rows of three, with 1-2 meters between the rows and 50 cm between the Pods in the same row. Start in a crawl position, with your hands and feet touching the floor between the two rows of Pods. Throughout the drill, only your hands and feet should touch the ground. When a Pod lights up, turn your body and kick the leg furthest from the lit Pod under your body, tapping the Pod with the heel of your foot. Return to the starting position and repeat, keeping your core strong and engaged throughout.
The better your coordination and balance, the more effectively you can execute any movement. Plus, improved stability leads to fewer injuries, keeping you in the game longer.
Conclusion
These five drills aren’t just designed to help you improve in one area - they’re about building a foundation for total athletic performance. They work in tandem to develop your reaction time, speed, strength, conditioning, and coordination, ensuring that you stay sharp throughout the year.
So as you dive into the New Year, don’t let cold weather or post-holiday fatigue slow you down.
As the late Kobe Bryant put it, “Great things come from hard work and perseverance. No excuses.” Grab your BlazePod and get started with these drills. Your goals are waiting, and the tools to get there are right at your fingertips.
