Can someone tell me step by step how to increase my agility and doging?

Answer 1

Learn to breathe and learn to relax..Systema can help with that http://youtube.com/watch?v=O7_dzu4TQDs

Answer 2

Yes I can.
There are things you need to work on for dodging.

Footwork
Whether it is boxing, aikido, taichi, karate, footwork is VERY important. If you cannot move fast and stay balanced you will be knocked over very quickly.
Practice moving in various directions and making sure you're stable and balanced, then increase the speed of your footwork (which will make you less balanced) and focus on becoming balanced at that speed.
Then test your stability by having a partner bump into you as you're moving in certain directions.

Leg/Ankle Strength
Some martial arts such as kickboxing, boxing, and muay thai keep the back heel raised in their footwork. In using a stance like this you want to strengthen your knees and ankles by doing squats and jumping squats.

Timing
Timing is important to dodging but can also give you more time between your opponents strikes to react. Practice moving out of the way JUST as the punch gets to you. If you do this correctly there is a momentary (and subconscious) surprise that they have not hit you giving you a great opening for a strike/counter.

Other than that simply practicing with a partner is the best thing to do.

If you tell me specifically for what martial art this is and what stnace you're using I can help better.

Answer 3

First of all, to successfully dodge you need to work on tai sabaki (body movement). This is when you take a quick gliding step (not a hop or jump) in one of the eight cardinal directions (like on a compass) with the other foot following just as fast (don't leave it behind turning this step into a lunge). You always keep your hands up in case you need to block (blocking covers our mistakes when using tai sabaki). You take this step the instant your opponent launches an attack.

To see when your opponent is going to attack you look at his center mass (center of his chest) and unfocus your eyes. This way you use your full vision and will be able to see any attack he launches, whether it's a strike with the arms or legs.

Then you practice this with many different partners. This variety will help you see the different "tells" that people have, and you work with different skill levels and speeds.

Increasing your agility is more about balance (dodging is more about timing). To get better walk a balance beam, do box jumps (one plyometrics exercise as mentioned earlier), and other gymnastic type motions/exercises.

Answer 4

A lot of good advice but I've always been fond of the simple methods. Have a friend throw stuff at you. Rocks for example. Perhaps something lighter to begin with. Have them throw it at you and dodge them. This will build up your reflexes and movement AND coordination with what you see through practise. The best way to learn is through experience.

Also through sparring. If you want to dodge punches, fight someone who punches a lot and experience ways to move from the punch.

No fancy equipment or routines can beat experience.

Answer 5

I'll go with what others have said, "polys" help out a lot when it comes to explosive power, and then something like tai chi, or any other form of balance art like even jui jutsu or aikido for balance.
I personally prefer either win chun or aikido because they like to react then act, which will further help out the dodging and agility you seek.

Answer 6

Some sage words of advice: "If you can dodge a wrench, you can dodge a ball."

Answer 7

The red pill or the blue bill?

are you The One?

Answer 8

Plyometrics. Look it up.