As a dog agility handler, you need to be able to accelerate, decelerate, and change direction quickly — and this skill is crucial not just for you, but for your dog’s performance too. It’s essential for clear communication, being in the right position, preventing injuries, and, of course, kicking butt in the ring!

Better fitness will help when you’re sprinting toward the finish line, stopping on a dime, or pivoting sharply. Building strength for agility-specific movements will enhance your performance and help reduce injury risks.

Incorporating these power exercises into your routine will improve both your speed and control on the course, making you a more effective handler for your dog. These moves won’t just boost your agility performance — they’ll also help you develop the strength, mobility, and proper movement patterns needed to prevent injury.

This post will guide you through 5 essential power moves designed to improve your dog agility fitness and elevate your handling skills.

To maximize the benefits of these power exercises, perform them at the start of your workout when you’re fresh. Doing explosive movements first allows you to tap into your full strength and power, ensuring that you’re building the agility and speed needed for your next trial.

Rest between sets and focus on quality reps to ensure you’re getting the most out of each movement.

Remember, like dog training, you will always get what you train, and when you’re looking for speed and power it isn’t helpful to work until you’re feeling trashed. Keep it fresh and springy.

Enhances unilateral strength and balance

• Stand on one leg, extend the other leg in front of you, and squat down slowly while keeping your knee aligned with your toes.
• Push through the heel of the standing leg to return to the starting position.
• Do 2–3 sets of 6–8 reps per leg

Benefit: This exercise helps build strength and stability in each leg, which is crucial for handling rapid direction changes and maintaining balance in agility.

Improves deceleration and explosive movement

• Step down from an elevated surface (like a box or step) with one leg, controlling the descent.
• As you land, drive your opposite knee up toward your chest in a high march.
• Do 3 sets of 8 reps per leg

Benefit: This move trains you to decelerate with control and immediately accelerate into the next move—perfect for fast, dynamic handling on course.

Builds lateral agility and quick direction changes

• Jump from one leg to the other, landing softly and immediately hopping to the opposite side.
• Keep your chest up and focus on landing quietly to maintain balance.
• Do 3 rounds of 20 seconds, resting 30–60 seconds between sets

Benefit: Skater hops help improve your lateral movement, which is key for tight turns and quick transitions between obstacles in dog agility.

Trains deceleration and explosive forward movement

• Stand tall, then drop into a deep squat, immediately jumping forward as far as you can (a “bound”).
• Land softly, absorbing the impact, then repeat.
• Do 3 sets of 5–8 reps

Benefit: This exercise strengthens your ability to decelerate quickly and launch yourself forward, mimicking the explosive starts and stops in agility courses.

Boosts foot turnover and sprinting power

• Stand tall and begin sprinting in place as quickly as possible, driving your knees up toward your chest with each stride.
• Add side to side movement as you can, aim to keep the movement smooth and consistent.
• Focus on light, quick steps and use your arms to help increase speed.
• Do 3 sets of 20–30 seconds, with 30 seconds rest in between

Benefit: Sprinting on the spot increases foot speed and core engagement, helping you maintain fast, controlled movements during agility runs.

By strategically adding these power exercises into your routine, you can improve both your speed and control on the course, making you a more effective handler for your dog. These moves will not only enhance your agility performance, but they’ll also help prevent injury by developing strength, mobility, and proper movement patterns.

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