Speed & Agility Training Zone!

Fitness Rings Exercises

Fitness Rings can be used to improve lateral movement, agility, acceleration and dynamic balance. The 18" plastic rings are safe and durable, and can be used to create many fun and functional exercises. For more ideas for training with Fitness Rings, check out Mike Boyle's Developing Lateral Speed and Change of Direction DVD.

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Box Drill

Arrange fitness rings in a box-like pattern. Using one or both feet, hop from one fitness ring to the next in random or predetermined sequences.

Fitness Rings Box Drill


Hopscotch Exercise

Arrange fitness rings in a "2-1-2" formation. Hop through the sequence, touching down both feet when landing in two rings, and landing 1 foot in the singular ring. Turn around and repeat or perform the drill going backwards. For variation, add rings and create different sequences.

Hopscotch Exercise


Lateral Run

Arrange rings in a linear formation. Run laterally through the rings, touching both feet in each fitness ring.

Lateral Run 1

Lateral Run 2


180 Jump Drill

Arrange rings in a linear formation. Jump from one ring to the next, turning 180 degrees in the air each time. Land and stabilize on both feet before jumping again.

Fitness Rings 180 Jump Drill 1

180 Jump Drill 2


Bounding Exercise

Arrange fitness rings in a staggered pattern. Jump off one leg from one ring to the next, landing and stabilizing on the opposite leg each time.

Bounding Exercise 1

Bounding Exercise 2


Touch Drill

Arrange fitness rings in staggered positions. Run to the outside of a ring, bend and touch inside the ring. Run to the next ring and repeat.

Fitness Rings Touch Drill 1

Touch Drill 2