Agility training ladder

Abstract

A speed training mat is formed from a continuous sheet of material having a grid formed thereon. The training mat allows for use on various surfaces and inhibits misalignment of the training mat. The training mat may be formed with various different training patterns on the two sides of the mat, or on a single side of the mat. The use of a training mat allows for easier and safer use than conventional training devices such as individual dots, circles, etc. The training mat is also designed for easy storage and deployment for use.

Description

RELATED APPLICATIONS

The present application claims the benefit of U.S. Provisional Patent Application No. 60/676,849, filed May 2, 2005, which is incorporated herein in its entirety.

BACKGROUND OF THE INVENTION

1. The Field of the Invention

The present invention relates to sports and exercise equipment. More specifically, the present invention relates to a training mat for use in sports training, exercise, fitness, P.E., physical therapy, and the like.

2. State of the Art

Training ladders and other training devices are used in exercise and sports training in order to increase speed, strength, balance, gait, coordination, etc. Training ladders typically have a series of squares, each square being about 18 inches across and may be fixed or adjustable in length. Individuals are typically required to jump or otherwise move their feet between the training ladder squares. A coach or trainer may control which square the individual moves to, and how fast the individual is required to move.

Available training ladders are formed with flexible sides made from rope or webbing, and have cross members made from the same material as the sides, or formed from a rigid material such as plastic. The sides may be tied, screwed, sewn, woven onto, clamped or otherwise attached to the cross members.

While the existing training ladders are useful, they suffer from several disadvantages. The ladders are difficult to store, to prepare for use, and become displaced during use. The ladders are typically bundled for storage, and become tangled and thus difficult to prepare for use. Additionally, the ladders are often displaced during use when an individual's foot moves or becomes tangled in the ladder. There is thus a risk that an individual may trip on the ladder or fall after becoming tangled in the ladder. Additionally, existing ladders are often not suitable for use indoors. The materials used for the sides and cross members do not stay in place well on a smooth surface, such as a smooth gymnasium floor.

Additional training devices include plastic sticks, dots, rings, etc. which are placed on the ground and used to increase speed, coordination, etc. A person is required to jump or otherwise move to or around these objects. It is appreciated that these objects may easily be kicked or bumped out of position, and may also trip the user if they land on the object.

It is thus desirable to provide an improved training ladder which overcomes the limitations of existing ladders. It is desirable to have a training ladder which may be used indoors and outdoors, which is easy to store and prepare for use, and which remains in place during use. It is desirable to provide a training device which provides the training patterns commonly used in a more convenient form, such as a roll out mat. It is further desirable to provide a training mat which has different training patterns on different sides or different ends of the mat.

SUMMARY OF THE INVENTION

It is an object of the present invention to provide an improved training device which overcomes the limitations of existing training devices.

According to one aspect of the present invention, a training ladder is provided which is easy to use. A ladder formed as a continuous sheet of material having side and cross markings formed or placed thereon. The use of a continuous sheet of material instead of a conventional ladder allows the training ladder to be easily rolled up for storage and quickly unrolled for use.

According to another aspect of the present invention, a training ladder is provided which may be used both inside and outside. The use of a high friction material, such as rubber, in forming the ladder allows for use of the ladder on a smooth surface such as a hardwood floor, concrete, asphalt, etc. The ladder may thus be used inside, where conventional ladders are better suited for use on grass and may not be safe or convenient for use inside. The training ladder may then be used during winter, unfavorable weather, etc.

According to another aspect of the present invention, a safer training ladder is provided. With conventional training ladders, an individual may easily get their foot caught in the sides or cross members. A training ladder having a continuous surface does not have locations where an individual's foot may get caught, possibly causing the individual to fall. Additionally, the training ladder may be formed of a material which provides some cushioning and thereby relieves the strain placed on the individual's joints and body while using the training ladder.

According to another aspect of the invention, a training mat is provided which is formed with training patterns such as dots, rings, lines, etc. Such a training mat overcomes limitations associated with placing dots, rings, etc. on floor or lawn for training purposes. According to a further aspect of the invention, different sides or ends of the training mat may be formed with different training patterns, increasing the types of training which may be accomplished with the mat.

These and other aspects of the present invention are realized in a speed training ladder as shown and described in the following figures and related description.

BRIEF DESCRIPTION OF THE DRAWINGS

Various embodiments of the present invention are shown and described in reference to the numbered drawings wherein:

FIG. 1 shows a top view of a section of a training ladder known in the prior art;

FIG. 2 shows a top view of a section of a training mat according to the present invention;

FIG. 3 shows a side view of a section of the training mat of the present invention;

FIG. 4 shows another side view of the training mat of the present invention which has been rolled up;

FIG. 5 shows a top view of another training pattern formed on a training mat of the present invention;

FIG. 6 shows a top view of another training pattern formed on a training mat of the present invention;

FIG. 7 shows a top view of another training pattern formed on a training mat of the present invention;

FIG. 8 shows a top view of another training pattern formed on a training mat of the present invention;

FIG. 9 shows a top view of another training pattern formed on a training mat of the present invention;

FIG. 10 shows a top view of another training pattern formed on a training mat of the present invention;

FIG. 11 shows a top view of another training pattern formed on a training mat of the present invention;

FIG. 12 shows a top view of another training pattern formed on a training mat of the present invention;

FIG. 13 shows a top view of another training pattern formed on a training mat of the present invention;

FIG. 14 shows a top view of another training pattern formed on a training mat of the present invention

FIG. 15 shows a top view of another training pattern formed on a training mat of the present invention

FIG. 16 shows a top view of another training pattern formed on a training mat of the present invention;

FIG. 17 shows a top view of another training pattern formed on a training mat of the present invention;

FIG. 18 shows a top view of another training pattern formed on a training mat of the present invention;

FIG. 19 shows a top view of another training pattern formed on a training mat of the present invention;

FIG. 20 shows a top view of another training pattern formed on a training mat of the present invention; and

FIG. 21 shows a top view of another training pattern formed on a training mat of the present invention.

It will be appreciated that the drawings are illustrative and not limiting of the scope of the invention which is defined by the appended claims. The various embodiments shown accomplish various aspects and objects of the invention.

DETAILED DESCRIPTION

The drawings will now be discussed in reference to the numerals provided therein so as to enable one skilled in the art to practice the present invention. The drawings and descriptions are exemplary of various aspects of the invention and are not intended to narrow the scope of the appended claims.

Turning to FIG. 1, a top view of a section of a training ladder known in the prior art is shown. The ladder, generally indicated at 10, is formed with flexible sides 14 and rigid plastic cross members 18. The sides 14 are commonly formed from nylon webbing. The sides 14 are attached to the cross members 18 with screws 22. Many other prior art configurations are known wherein rigid or flexible cross members are attached to flexible sides, such as by stapling, tying, or otherwise attaching the cross members. Eyelets 26 may be placed in the sides 14 to allow the training ladder 10 to be staked to the ground. The training ladders 10 are commonly about 15 feet long and have rungs about every 18 inches providing about 10 holes or openings in a 15 foot length. As has been briefly mentioned above, other training ladders 10 known in the prior art use flat strips of plastic for the cross members 18 which are stapled or clamped to the sides 14, or which have holes formed therein which allow the sides 14 to pass through the ends of the cross member 18. Another prior art training ladder uses hollow plastic pipes for the cross members 18 and has strips of nylon webbing which pass through the pipe and are attached to the sides 14 to secure the cross members 18.

Training ladders 10 known in the prior art are somewhat difficult to store and prepare for use. The training ladder 10 is typically stored by gathering all of the cross members 18 together in a bundle. When the training ladder 10 is later prepared for use, it is common for the cross members 18 and sides 14 to be tangled together, requiring the individual to untangle the training ladder 10 before use.

Training ladders 10 known in the prior art are also problematic during use. It is not uncommon for an individual to catch their foot on the sides 14 or cross member 18 while using the ladder 10. In doing so, the individual may simply pull the ladder out of position, or may trip and fall. If the training ladder 10 is pulled from its position, the training exercise must be stopped while the training ladder 10 is reset.

The training ladders 10 known in the prior art are also unsuitable for use on smooth surfaces such as hardwood floors. The sides 14 and cross members 18 do not provide sufficient friction to keep the ladder in place, and an individual who steps on the ladder during training may slip and sustain injury.

Similarly, other conventional training elements such as dots, rings, crosses, zigzags, and the like are typically plastic pieces which are placed as desired on a surface such as a gym floor or grass. The person jumps or moves around or into the shapes. As with the conventional training ladders, the person may easily kick or move the training element from the desired position, requiring the person to stop training to fix the training pattern. Additionally, if the person steps on one of the training elements, the person may slip as little friction may be present between the training element and a gym floor, for example.

Turning now to FIG. 2, a top view of a training mat according to the present invention is shown. The training mat 34 is formed from a continuous sheet of material 38. The material 38 may be a variety of materials, such as vinyl, latex, rubber, foamed rubber, carpet, etc. Preferably, the material 38 is flexible and does not slip on a smooth surface. According to a currently preferred embodiment, a rubber or rubber like material such as neoprene, etc. is used to make the training mat 34. Importantly, the material used to make the training mat should be a material which is both durable to withstand repeated use, and which provides sufficient friction to enable safe use of the training mat. The mat should have sufficient friction to stay in place on the floor or ground, and to allow an athlete to step or move quickly without slipping.

The training mat may be formed with a variety of different training patterns formed on the top and bottom of the training mat. This and subsequent figures show the various training patterns which may be formed on the surfaces of the mat. As shown here, a grid 42 is formed on or in the material 38 so as to represent the sides 46 and cross members 50 of a conventional training ladder. The grid 42 defines a series of square or rectangular areas 54. An individual using the training mat 34 would step in the areas 54 typically as directed by a trainer or coach.

The grid 42 may be formed in a variety of ways, such as being formed integrally with the material 38, painted on, or adhesively attached to the material 38. If a grid 42 is glued or otherwise attached to the material 38, the grid may be made of sufficient thickness that a person could feel if they stepped on the grid. This may allow a person to realize whether they stepped properly, or did not move far enough. It is appreciated that the training pattern may need to be raised above the surface of the training mat 34 by a distance of 1/16 of an inch or more to be perceptible to a user. The training pattern may thus be raised above the surface of the training mat 34 by about 1/16 of an inch, ⅛ of an inch, ¼ of an inch, or more. The training pattern should not be raised so much as to create a tripping hazard.

Forming the grid 42 integrally with the material 38 may produce good results, but is typically more expensive than other methods. Painting the grid 42 onto the material 38 also provides good results, but the paint may flake off of the material 38 as the training ladder 34 is stepped on or bent during use possibly requiring a specialized paint to be used. Methods such as silk screening may also be suitable for forming a grid 42 on the material 38. The grid may also be applied with tape, such as a colored duct tape. The tape is sufficiently durable to provide a long period of use, is inexpensive, and is easy to apply and to reapply if necessary. The currently preferred methods of applying the grid 42 to the material 38 are by using adhesive tape, such as yellow duct tape, to form the grid 42, and by painting the grid. It is appreciated that all of the training patterns of the subsequent figures may be formed in any of the above methods, and the other methods described herein. For brevity, each method is not discussed relative to each training pattern.

Using a continuous material 38 to form the training mat 34 prevents an individual from catching their foot on the ladder during use. The training mat 34 does not have any openings through the middle thereof where an individual could catch their foot. The material 38 may also be selected so that it does not slip on a hardwood floor or other smooth surface. This allows the training mat 34 to be used inside, allowing individuals to train indoors during the winter, storms, or when an outdoor location is simply not available.

Various combinations of materials may also be suitable, such as a durable material forming the top surface with a backing layer to provide sufficient friction between the mat and the floor. As such, vinyl or carpet may be used, alone or in combination with a backing layer. It is appreciated that the training mat should preferably be usable on a maximum number of different surfaces, providing sufficient friction and durability on each surface. As such, rubber, cushioned rubber, or other rubber like materials may be optimum.

Turning now to FIG. 3, a side view of a training mat according to the present invention is shown. The base material 38 and grid 42, 42b of the training mat 34 are visible. FIG. 3 illustrates how training patterns may be formed on both sides of the training mat 34. One side may include a training ladder, while the other side may include a dot drill pattern. Any combination of different training patterns may be used on the two sides of the mat. It will be appreciated that the thickness of the material 38 may be varied to provide a training mat which is lighter, more durable, softer, etc. and will vary according to the material used. A thinner mat may be easier to carry, while a thicker mat may be designed to provide some cushion to the user and may be more durable than a thinner mat. It is appreciated that the sizes of the training mat will depend largely on the desired use. A training mat with multiple training patterns on a side or with a repeated training pattern will be longer than a single training pattern. A training mat for adults may be larger that a mat for children.

Turning now to FIG. 4, another side view of a training mat according to the present invention is shown. The training mat 34 is shown rolled up for storage. Using a relatively thin and continuous sheet of material 38 as shown in FIG. 2 allows the training mat to easily be rolled. The training mat 34 can not become tangled when stored as a conventional ladder can. Rolling the mat is desirable as it allows for convenient storage. When an individual is ready to use the training mat 34, they may simply place the training mat 34 on the ground and unroll it. It is appreciated that it is desirable to form the training mat 34 of a material which will easily lay relatively flat on the ground after unrolling.

Turning now to FIG. 5, a top view of another training pattern formed on a training mat of the present invention is shown. The training mat 34 is formed from a wider material 38 than the mat of FIG. 2, and is formed with a grid 42 which creates two or more parallel rows of square areas 54. It will be appreciated that the grid 42 of this and of FIG. 2 may be formed with or without sidewalls (stripes running down the lateral edges of the training mat 34). The grid 42 may be formed simply with the cross bars and central lines as may be desired. The training mat 34 thus allows an individual to move from side to side and forwards or backwards. It will thus be appreciated that various different sizes of training mats 34 may be made. Additionally, training mats may be made in different lengths. One advantage of using a continuous sheet of material 38 to form training mats 34 is that an individual may easily place two training mats 34 side by side or end to end to form a training mat which is longer or wider than normal. The resulting larger training mat does not have any appreciable gap between the two smaller training mats. A training mat according to the present invention provides an individual with flexibility as to how the training mat is used.

Turning now to FIG. 6, a top view of another training pattern formed on a training mat of the present invention is shown. According to another aspect of the present invention, using a continuous sheet of material 38 to form the training mat 34 allows the back side of the training mat to be used for a different training exercise than the front side of the training mat. Thus, the front side of the mat 34 may have a training ladder as previously discussed formed thereon, and the back side of the mat may be formed with training dots. A training design formed on the back side of the training mat 34 may be formed in the same manner as the grid 42 (FIG. 2) on the front side of the material 38, such as by painting, applying tape, etc.

Many different possible designs may be formed on the back side of the training mat 34. The training mat 34 shown has a plurality of dots 62 formed on the back side thereof. The dots 62 may be used for dot drills where an individual is directed by a trainer to jump or quickly move between different dots 62 to thereby increase the individual's speed and agility. Alternatively, a training ladder may be formed on the back side of the material 38 by forming a grid similar to grid 42 (FIG. 2). The ladder formed on the back side of the material 38 may have areas similar to areas 54 of FIG. 2 but which are somewhat smaller or larger than areas 54, requiring an individual to make larger or smaller movements during training. The front or back side of the material 38 may contain other designs for training, such as zigzag lines, geometric shapes, etc. as may be desired for speed and agility training.

It is thus appreciated that the front and back sides of the training mat 34 may include any combination of speed and agility training patterns, such as dots, zigzags, X patterns, boxes, circles, diamonds, etc. Additionally, a single side may have a combination of two or more training patterns. A single side may include a section of dots, a section of circles, and a section of squares. The subsequent figures show many of these additional patterns and combinations of patterns. The training mat may thus include single pattern units or multiple training pattern units repeated.

Turning now to FIG. 7, a top view of another training pattern formed on a training mat of the present invention is shown. The training mat 34 has a zigzag line 66 formed on the back side of the sheet of material 38. The zigzag line 66 may be used for training drills, such as where an individual is required to move between different areas adjacent to or on the line 66. It will thus be appreciated that many different training patterns may be formed on the back side of the training mat 34. This is advantageous as it provides an individual with additional training exercises without requiring an additional piece of equipment.

Turning now to FIG. 8, a top view of another training pattern formed on a training mat of the present invention is shown. The training mat 34 is formed with a zigzag pattern of dots 70, allowing a person to move on or between the dots. Similarly, FIG. 9 shows a front view of another training pattern. The training mat 34 includes X or cross shaped markings 74.

Turning to FIG. 10, a top view of another training pattern formed on a training mat of the present invention is shown. The training mat 34 includes a number of squares 78, allowing a person to jump in or to the sides of the squares.

Turning to FIG. 11, a top view of another training pattern formed on a training mat of the present invention is shown. The training mat 34 includes a number of circles 82. The circles are shown as hollow, but may equally be solid.

Turning now to FIG. 12, a top view of another training pattern formed on a training mat of the present invention is shown. The training mat 34 includes a plurality of diamonds 86 which may be used as has been discussed.

Turning now to FIG. 13, a top view of another training pattern formed on a training mat of the present invention is shown. The training mat 34 is shown with a combination of patterns as has been discussed. The mat 34 is shown with an X or cross 90 as well as with a number of dots 94. A training mat 34 thus formed may include two, three, or any number of different training patterns on a single side of the mat. This allows a person to perform speed and agility training with a number of different training patterns without requiring a number of different training mats, or without requiring turning over a single training mat. It may also allow a person to move sequentially down a training mat, moving from pattern to pattern.

Turning now to FIG. 14, a top view of another training pattern formed on a training mat of the present invention is shown. The training mat 34 shows a grid having a single row of squares which is delineated only by a number of cross lines 98. It is appreciated that in forming a grid or series of squares it is not necessary to place lines down the sides of the training mat 34.

Turning now to FIG. 15, a top view of another training pattern formed on a training mat of the present invention is shown. The training mat 34 has a grid or series of squares or rectangles formed by cross lines 102 which do not extend completely to the edges of the mat. It is not necessary that the lines 102 extend completely across the mat. Additionally, it is appreciated that in forming grids or series of rectangular areas as shown in FIGS. 2, 5, 14, 15 the rectangular areas need not all be the same. Thus, some areas 106 may be formed larger than other areas 110. This may allow for additional variation in training.

Turning now to FIG. 16, a top view of another training pattern formed on a training mat of the present invention is shown. The training mat 34 is formed with a training grid 114. The mat 34 may or may not have a border 118. It is appreciated that a border may not typically be necessary as the edge of the mat 34 defines the edges of the grid 114.

Turning now to FIG. 17, a top view of another training pattern formed on a training mat of the present invention is shown. A training mat 34 with a cross 122, similar to a grid without a border. The cross 122 may extend close to the edges, may touch the edges, or may leave a larger space between the cross 122 and the edges of the mat 34.

Turning now to FIG. 18, a top view of another training pattern formed on a training mat of the present invention is shown. A training mat 34 is shown with a single square 126. It is appreciated that the squares of this and the other training mats 34 having rectangular patterns may be square or rectangular in shape.

Turning now to FIG. 19, a top view of another training pattern formed on a training mat of the present invention is shown. The mat 34 has a diamond 130 formed thereon as a training pattern. It is appreciated that the training diamonds shown may also be rectangular in shape, may have somewhat curved sides, etc. as is desired for the training.

Turning now to FIG. 20, a top view of another training pattern formed on a training mat of the present invention is shown. A mat 34 is shown with a single circle 134. The circle 134, as well as the circles shown on other mats could also be ovals, etc.

Turning now to FIG. 21, a top view of another training pattern formed on a training mat of the present invention is shown. The training mat 34 includes a plurality of dots 138 in a desired pattern. It is appreciated that the number and location of the training dots shown in this figure and in the other figures illustrating dot patterns may be varied. The dots may be in groups of three, four, six, etc. Additionally, the dots could equally be replaced with small ovals, squares, triangles, etc., as it is of primary importance to simply mark out a location where a user must step or locations between which a user must step.

It is appreciated from FIGS. 16-21 that many training patterns may be formed as single pattern units. Thus, the training mat of the present invention may have training patterns formed on one or both sides of the mat, and the training patterns may be single pattern units or repeated units, and may be combinations of various training patterns.

FIGS. 2 and 5-21 show the various training patterns which may be formed on the sides of a training mat according to the present invention. These figures also illustrate how a training mat may include a combination of training patterns down the length of the training mat, or be formed with multiple training patterns placed side by side to form a wider training mat. It is thus appreciated that many combinations exist which may be formed by incorporating the training patters shown into a training mat. It is understood that the training mat and various training patterns of FIGS. 2 and 5-13 and side views of the training mat shown in FIGS. 3 and 4 all illustrate the same training mat according to the present invention.

There is thus disclosed an improved speed training mat. It will be appreciated that numerous changes may be made to the present invention without departing from the scope of the claims.

Claims

1. A training mat comprising:

a continuous sheet of material having a first side and a second side opposite the first side;

at least one line formed on a first side of the sheet of material, the at least one line defining a series of rectangular areas such that one edge of all of the areas define a first straight line and a second edge of all of the areas define another straight line parallel to the first straight line.

2. The training mat of claim 1, further comprising at least one training pattern selected from the group consisting of dots, zigzag, X shaped markings, circles, squares, diamonds, and combinations thereof formed on a second side of the continuous sheet of material.

3. The training mat of claim 1, wherein the at least one line comprises a grid.

4. The training mat of claim 3, wherein the grid defines two rows of generally square areas.

5. The training mat of claim 3, wherein the grid defines a single row or generally square areas.

6. The training mat of claim 1, further comprising one or more squares formed on the second side of the continuous sheet of material.

7. The training mat of claim 1, wherein the at least one line comprises a plurality of lines.

8. The training mat of claim 1, wherein the first side and second side of the continuous sheet of material comprise non-slip surfaces.

9. A training mat comprising:

a continuous sheet of material defining a first side and a second side;

a first agility training pattern formed on the first side of the continuous sheet of material; and

a second agility training pattern formed on the second side of the continuous sheet of material.

10. The training mat of claim 9, wherein the first agility training pattern is selected from the group consisting of a grid, dots, zigzag lines, X shapes, squares, circles, diamonds, and combinations thereof.

11. The training mat of claim 9, wherein the first agility training pattern comprises a first area having a first pattern being selected from the group consisting of a grid, dots, zigzag lines, X shapes, squares, circles, and diamonds, and a second area having a second pattern different from the first pattern, the second pattern being selected from the group consisting of a grid, dots, zigzag lines, X shapes, squares, circles, and diamonds.

12. The training mat of claim 10, wherein the second agility training pattern is selected from the group consisting of a grid, dots, zigzag lines, X shapes, squares, circles, diamonds, and combinations thereof.

13. The training mat of claim 10, wherein the second agility training pattern comprises a first area having a first pattern being selected from the group consisting of a grid, dots, zigzag lines, X shapes, squares, circles, and diamonds, and a second area having a second pattern different from the first pattern, the second pattern being selected from the group consisting of a grid, dots, zigzag lines, X shapes, squares, circles, and diamonds.

14. The training mat of claim 9, wherein the continuous sheet is configured for storage by rolling the continuous sheet into a roll.

15. The training mat of claim 9, wherein the agility training patterns are formed on the continuous sheet with paint.

16. The training mat of claim 9, wherein the agility training patterns are formed on the continuous sheet with tape.

17. The training mat of claim 9, wherein the agility training patterns are formed integrally with the continuous sheet.

18. The training mat of claim 9, wherein the agility training patterns are raised above the surface of the generally continuous sheet.

19. The training mat of claim 18, wherein the agility training patters are raised above the surface of the generally continuous sheet by at least 1/16 of an inch.

20. The training mat of claim 9, wherein the continuous sheet is generally an elongate rectangle.

21. A training mat comprising:

a continuous sheet of material defining a first side and a second side;

a first agility training pattern formed on the first side of the continuous sheet of material.

22. The training mat of claim 21, wherein the first agility training pattern comprises a single pattern.

23. The training mat of claim 21, wherein the first agility training pattern comprises a repeated pattern.

24. The training mat of claim 21, wherein the first side of the continuous sheet comprises a first training pattern and a second training pattern different from the first training pattern.

25. The training mat of claim 24, wherein the second side of the continuous sheet comprises a third training pattern.

26. The training mat of claim 25, wherein the third training pattern is different than the first and second training patterns.

27. The training mat of claim 25, wherein the second side further comprises a fourth training pattern different than the third training pattern.

28. The training mat of claim 27, wherein the first, second, third, and fourth training patterns are all different.

29. The training mat of claim 21, wherein the generally continuous sheet is flexible.

30. The training mat of claim 21, wherein the generally continuous sheet has non-slip surfaces.

31. The training mat of claim of claim 21, wherein the training patterns are raised above the surface of the generally continuous sheet.

32. The training mat of claim 21, wherein the continuous sheet is configured for rolling into a roll.

33. A method for increasing agility comprising:

selecting a training mat, the training mat comprising a continuous sheet of material having a grid formed on at least one side thereof, the grid defining a series of generally square areas, the areas being disposed in a linear alignment such that an edge of each of the areas is disposed along a straight line;

placing the training mat on a surface; and

causing an individual to move between the areas so as to increase agility.