The Skill: Agility
Being able to change direction quickly helps you stay steady as you dodge rocks and roots while trail running or mountain biking.
The Move: Three-Cone Drill
Place three cones (or other markers) in a triangle pattern eight feet apart. Sprint from the first cone to the second. Circle that cone, then run backward to the first. Circle the first cone, then sprint to the third cone; circle it, then run backward to the first cone. Repeat as quickly as you can three times. Rest for 30 seconds, then repeat three more times.
Body Bonus
You'll strengthen your legs, especially your calves, hamstrings, and glutes.
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