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Agility Workout 01

Agility Workout 01

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Agility workout 1

Tuck Jump and Sprint

1. Stand with feet shoulder-width apart, knees slightly bent, with arms at sides.
2. Jump up bringing knees up to chest.
3. Land on balls of feet and immediately go into a sprint for the recommended distance.
4. Remember to reduce ground contact time by landing soft on feet and springing into air.
40 yard acceleration

Multi-Directional Hurdle Jumps

1. Stand 1-2 feet away from hurdle. Feet should be slightly wider than hip-width apart in a semi-squat position.
2. Driving the arms up jump over hurdle.
3. In mid-air turn your body to the left or right and land with the hurdle to your side. Upon landing, quickly jump over next hurdle and face forward again before landing.

Star Jumps

1. Stand with feet slightly wider than hip-width apart in center of hexagon or star.
2. Jump forward to front side of hexagon/star and then back to the center.
3. Continue to each side of the hexagon/star in a clockwise motion and until you reach the prescribed number of revolutions.
4. Jumps should be done on the balls of feet quickly yet controlled.
1 turn, mean you go around each side of the hexagone once.

Lateral Runs with Rings

1. Stand with feet wider than hip-width apart. Hands and arms should be in a ready position.
2. Shuffle to desired direction (left or right) using a feet together – feet apart motion for approximately 15-20 feet. Keep hips and shoulders squared throughout movement and place each foot into ring.
3. Repeat in opposite direction according to prescribed repetitions.

Ring Touch Drill

1. Stand with feet slightly wider than hip-width apart with one hand in the first ring.
2. Jump forward by leaping with one foot and land in front of the second ring and place opposite hand in the second ring. The first two rings should be apart enough to make it challenging to reach the second ring.
3. Now leap to your left or right and shuffle once to reach the third ring and again place the opposite hand into the final ring.
4. Return to the starting position and repeat according to the prescribed number of repetitions.

Leg Forward Back Hop over Line

Start on one leg with the other leg elevated off the ground. Jump over a line and land softly on the same foot that you jumped with.
Hop back to the starting position and repeat for the prescribed number of reps. Then repeat with the other foot.

Do as many as you can in the prescribed amount of time. make sure to complete each set for both legs

Leg Lateral Line Hop

1. Stand with left foot directly beside a line.
2. Pushing off with the left foot, hop and land with left foot on the other side of the line.
3. Continue hopping back and forth till you hit the required repetitions. Repeat with other leg.
5. Remember to keep knees slightly bent.

Do as many as you can in the prescribed amount of time. make sure to complete each set for both legs

Agility Workout 04

Agility Workout 04

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Agility Workout 4

  • Complete in straight sets with 30sec-1 minute rest between sets.

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.
Complete 2 times in each direction to equal 1 set

Snake Jump

1. Start by straddling one side of the ladder.
2. Keeping both feet together perform a quarter jump so that a foot is in each square.
3. Then perform another quarter turn and land straddling the outside of the ladder.
4. Continue this motion back and forth down the ladder.
5. Repeat according to the desired reps and sets.
Complete 2 times in each direction to equal 1 set.

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.
Complete 2 times in each direction to equal 1 set.

Butt Kick

Start with a light jog
Pull the heel of the lower leg up to and bounce off the butt.
Your knee should come forward and up during the movement.

Heel Sprints

Run keeping the legs straight and the foot plantar flexed (toes curled up) so that you are on your heels.
Focus on minimal ground contact and pull through with the heel.

High Knee Drill

1. Stand at foot of agility ladder or just stand in place.
2. Drive knee up towards chest and place that foot in first square or back on the ground.
Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.

Step Jumps

1. Stand beside object to be cleared.
2. Bring knees up and jump vertically but also laterally off ground and over the barrier.
3. Land on both feet and jump the other direction over barrier.

Leg Lateral Line Hop

1. Stand with left foot directly beside a line.
2. Pushing off with the left foot, hop and land with left foot on the other side of the line.
3. Continue hopping back and forth till you hit the required repetitions. Repeat with other leg.
5. Remember to keep knees slightly bent.

ZigZag

1. Place cones in a row each 1 yard apart.
2. Step forward quickly and diagonally to the right of the first cone and then lead with the left foot to the left side of the second cone.
3. Repeat this back and forth for the desired distance.

Agility Workout 14

Agility Workout 14

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Agility Workout 14

  • Complete in straight sets with 30seconds-1minute rest between sets.

Lateral Walk Overs

1. Stand with feet hip-width apart and with the bar to your left or right. Hands and arms should be behind your head.
2. Step over the bar with the closest foot to desired direction (left or right) using a feet together – feet apart motion. Set up bars 18” apart. You can set up as many bars as you’d like. The bars should be 12” or higher. Keep hips and shoulders squared throughout movement.
3. Repeat in opposite direction according to prescribed repetitions.
Complete 10 reps leading with each leg to equal 1 set

Hop Scotch with Rings

1. Stand with feet slightly wider than hip-width apart with each foot in a ring.
2. Hop forward using both feet and land in first single ring.
3. Continue hopping and separate your feet to land in each foot in a ring.
4. Continue hopping until desired distance is met and repeat according to the prescribed number of repetitions.

Over/Under Hurdles

1. Stand directly behind a bar or hurdle that is 12-18” above the floor.
2 . On the “go” signal, you will perform a forward step over the bar with the left foot, push off with the right foot, and land in an athletic stance 1 foot on the opposite side of the bar. You should be facing to the left or to the right when the second foot is down.
3. Immediately upon landing with one foot squat down into a crouched position and step to the right or left with the other foot under another bar that is 36” or taller.
4. Return to the starting position and repeat with the opposite foot. Focus on quickness and fluid movement.
10 reps with each side equals 1 set

Fast Feet on Box

1. Stand behind box and place one foot on top of box, heel close to the closest edge.
2. Push off the box and explode vertically to bring the other foot onto the box.
3. Step back down with your feet reversed.
4. Repeat with other leg and continue according to prescribed number of repetitions.

Heavy Sled Pulls

1. Start by attaching the belt to your waist and get in position with tension on the rope.
2. Proceed to run for recommended distance at maximum effort.
3. Repeat according to prescribed repetitions.

Contrasted Parachute running

1. Start by attaching the belt to your waist and running pulling the parachute behind.
2. At the suggested distance release the cord or belt and continue running for the suggested distance.
3. Repeat according to the prescribed repetitions.
Run for 15yds and then release chute and run for another 15yds.

Partner Assisted Running

1. Start by attaching the belt around your waist and the other belt around your partners waist.
2. Start by taking the slack out of the tubing.
3. Once the tubing is taut then start running and your partner is to create resistance so that you have to work harder to run. Continue sprinting or running for the desired distance.
4. Repeat for the desired repetitions.
5. Variations: Have a faster person in the front to tow the slower runner and force them to run faster. Another variation is to have the front runner create a stretch in the tubing and then both runners take off at the same time. The tubing pulls the 2nd runner at a faster rate of speed until the tension is gone in the tubing.

Agility Workout 13

Agility Workout 13

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Agility Workout 13

  • Complete in a circuit and complete each exercise one time.
  • Rest 1 minute and then repeat a 2nd and 3rd circuit.

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.
3 times through ladder equals 1 set

Bunny Jumps

1. Start by standing at the end of the ladder with both feet.
2. Hop into the first square and quickly hop into the next square. Continue hopping continously through the ladder.
3. Repeat according to the suggested repetitions.
3 times through ladder equals 1 set

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.
3 times through ladder equals 1 set

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.
3 times through ladder equals 1 set

Straight Leg Bounds

Run keeping your legs straight and the feet neutral with the ground
Focus on minimizing ground contact with the foot and pull through with the leg.

Skip (A-Rhythm)

Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight.
Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion.
Now drive the right leg up and extend the left ankle in a skipping motion.
Repeat until desired repetitions or distance is met.

Skip (B-Rhythm)

Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight.
Extend the left leg out into an extended horizontal position and then paw down with the foot and dive the hips through.
Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion.
Now drive the right leg up and out while extending the left ankle in a skipping motion.
Repeat until desired repetitions or distance is met.

Agility Workout 12

Agility Workout 12

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Agility Workout 12

  • Complete in straight sets with 30 seconds rest between sets.

Leg Forward/Back Hop over Square

Start on one leg with the other leg elevated off the ground. Jump over a square and land softly on the same foot that you jumped with.
Hop back to the starting position and repeat for the prescribed number of reps. Then repeat with the other foot.

Leg Forward/Back Hop over Line

Start on one leg with the other leg elevated off the ground. Jump over a line and land softly on the same foot that you jumped with.
Hop back to the starting position and repeat for the prescribed number of reps. Then repeat with the other foot.

Z-Pattern Cuts

1. Start by placing cones 5 yards wide and 5 yards apart at a 45 degree angle.
2. Starting at the first cone sprint to the second cone and plant on the outside leg and cut sharply towards the next cone.
3. Repeat this for the desired distance.

Downhill Run

1. Start by picking a hill with an incline of 3-7 degrees.
2. Sprint at maximum speed for the recommended distance.
3. Repeat for the recommended number of repetitions.

Skip

Start with both feet together and begin by driving your left leg into the air and explode with the right ankle so that both feet are off the ground.
Upon landing with the right foot bring the left foot down and drive the right leg into the air and repeat.
Continue this bouncing, alternating motion until desired repetitions are met.

Butt Kick

Start with a light jog
Pull the heel of the lower leg up to and bounce off the butt.
Your knee should come forward and up during the movement.

Bounding

1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.

Agility Workout 11

Agility Workout 11

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Agility Workout 11

  • Complete in a circuit and complete exercise once.
  • Then rest 2 minutes and repeat a 2nd and 3rd circuit.

Uphill Speed Runs

1. Start by choosing a hill that has an incline 1-3 degrees.
2. Sprint for the desired distance up the hill.
3. Repeat for the desired repetitions.

Weighted Contrast Pulls

1. Start by attaching the belt to your waist and running pulling the weight behind.
2. At the suggested distance release the cord or belt and continue running for the suggested distance.
3. Repeat according to the prescribed repetitions.
Run for 15 yds with weight and then release and run for another 15 yds.

Ankle Bounces

1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).

Skip (A-Rhythm)

Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight.
Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion.
Now drive the right leg up and extend the left ankle in a skipping motion.
Repeat until desired repetitions or distance is met.

Skip (B-Rhythm)

Start with both feet together and begins by driving your left leg up into the air and explode off the ground using the right ankle (like a toe raise) keeping the right leg straight.
Extend the left leg out into an extended horizontal position and then paw down with the foot and dive the hips through.
Instead of staying in place extend the right foot so that you land 1-2 feet in front of the starting position with the right foot landing. Place left foot on the ground in a skipping motion.
Now drive the right leg up and out while extending the left ankle in a skipping motion.
Repeat until desired repetitions or distance is met.

Seated Fast Arms

Starting Position: Seated on the floor with the legs straight out in front of you.
Swing arms in a sprinting motion. Elbows should be kept at 90 degrees and keep hands relaxed.
Your hands should come up to about shoulder height and should go past your hips in the back.
Be careful to not bounce off of the floor as you swing your arms faster.

Single Leg Run Throughs

1. Start by setting up hurdles at a comfortable distance between them.
2. Start running and bring your inside leg up and over the first hurdle.
3. Place in back on the ground and continue to run until the next hurdle and do the same step over with the inside leg.
4. Continue for the desired distance.
Complete 10 reps with each leg to equal 1 set.

Heel to Toe Walks

Walk with an exaggerated heel to toe walk.
During the swing phase of your leg curl your toes up so that you land on the back part of your heel and roll your foot down and up onto your toes. This should be a fluid motion.
Repeat with the other foot.