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Quickness Training Every sport from racket sports like squash, tennis and badminton to team sports such as rugby, basketball, football, volleyball and hockey requires some kind of agility. Also, Martial Arts like Judo, Karate, Taekwondo all ask you to move fast, change direction quickly while keeping your balance, strength and body control. Feature: Strengthen joints, ligaments and tendons to help reduce chances of injury. Increase your speed, strength and agility. Improve balance, focus on mind and body coordination.