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Z-Ball Training - Made SimpleDevelop yourself into a much quicker athlete by using a Z-ball. It will help you with your agility training and your reaction training. Here are a couple of tips.
These awesome training tools improve your reaction and first step quickness.
It is so important however that you use your athletic stance when preparing to react. Make sure your ankles are loaded by cocking or dorsi-flexing at the ankle joint. Your hips should be back while your shoulders are forward and over the top of your knees. This position places your body under tension and allows you to fire quickly in any direction. One of the best ways to guarantee you are in this "loaded" position is to make sure you lean slightly forward which should result with your shoulders in a forward position. If your back is too vertical, your weight is shifted back on the heels and your reactive ability will be much slower. 
It's so easy to use the z-ball! You can use it in a group situation by throwing it underarm to each other in random directions using "lives" for an added incentive. You can even use it on your own by throwing it up for yourself and catching it after it has bounced - try for over 20 consecutive catches without dropping it!
Points To Watch Out For If the body is forced to move forward or backwards, then a new positioning of the feet, legs and shoulders will occur.
If you need to quickly explode forward, then the body will be re-aligned quickly by performing a Plyo Step to explosively push the body forward. If you are forced you to open up and move backwards quickly, then the hips and feet will quickly reposition and push the body explosively backwards using the Hip Turn.
One of the key factors to remember with both the Plyo Step and the Hip Turn is to keep the shoulders forward over the knees while in an athletic stance.
If your shoulders are too high, then your first movement will be slower than if they shoulders were forward. Have fun!
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