Agility combines the ingredients of speed, control, and balance.

It also requires building strength so that your muscle fibers can spring into action on a dime.

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The 9-minute session is all about maintaining control and then building up to increasing the speed.

Focus on quality over everything else, Akinwale says.

And then we start to push the intensity where we can.

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Washington, D.C.-based fitness trainer and nervous system executive coach

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