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Agility Workout 6

  • Complete each set two times and then move to the next exercise.
  • Once you complete each exercise once rest 2-3 minutes and repeat for a 2nd and 3rd time.

Hop Scotch

1. Start by placing your feet on the outside of the first square.
2. Proceed to hop with both feet into the square and immediately hop with both feet into the next square.
3. Quickly hop out of the second square and then back into the second square before hopping to the 3rd square.
4. Continue the length of the ladder and repeat for the desired repetitions.

180 degree turn

1. Start by jumping into the ladder with both feet together and land straddling the first rung.
2. In a continuous motion jump up in the air and rotate your body so that you land facing the opposite direction with your feet straddling the next rung.
3. Continue with this back and forth motion until you reach the end of the ladder.
4. Repeat according to the suggested repetitions.

Crossover Shuffle

1. Stepping in to the first square with your left foot.
2. Laterally step with the right foot to the right side of the ladder.
3. Immediately cross over with the right foot into the second square and then laterally step with the left foot to the left side of the ladder.
4. Repeat for desired repetitions.

In-Out Shuffle

1. Start by standing sideways to the ladder and step with the left foot into the first square followed by your second foot.
2. Step back and diagonally with the left foot until it is in front of the second square and follow with your right foot.
3. Follow this sequence down the ladder.
4. Repeat according to the desired repetitions.

Slalom Ski Jump

1. Start by standing on one side of the ladder and then hopping to the other side and landing next to the 2nd square.
2. Without hesitation jump back across the ladder and land next to the third square.
3. Continue hopping back and forth down the length of the ladder.
4. Repeat for the desired number of repetitions.

Side Step/Double Step

1. Start by sprinting laterally through the ladder starting with your right foot.
2. Step into each square with every foot. Step with the left foot and then the right before continuing to the next square.
3. Repeat according to the suggested repetitions and sets. 

Zigzag in ladder

1. Start by standing with the ladder to your right and cross over with your left foot into the first square.
2. Step with your right foot behind your left foot so that it lands into the first square.
3. Then step back out of the ladder with your left foot to land outside the second square.
4. Repeat according to the desired repetitions.

Carioca in ladder

1. Start by standing at the end of the ladder sideways to the first square.
2. Step into the first square with your left leg and immediately bring your right leg over and in front of the left leg and place it into the second square.
3. Proceed to bring your left leg up and over into the 3rd square.
4. Continuously pick your right leg up and bring it behind your left leg into the 4th square.
5. Continue to repeat this alternating pattern down the length of the ladder.
6. Repeat as recommended.

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