When you think of functional fitness, you might think of strength training exercises like overhead presses or squats that offer real-life utility outside the gym. According to Stonehouse, “agility is how your body—and, really, your nervous system—is able to move quickly and change direction along different planes of motion.” Agility training doesn’t have to be a burden on your workout schedule, or even require an extra trip to the gym. Agility LadderWhile the agility ladder—sometimes also called a speed ladder—is what most people would associate with agility training, Marshall views it more as an appetizer than a main course. “That would be my warm-up before we get into the real agility training,” he says.