| -172- |
Agility Workout 8
- Complete in straight sets with 30 seconds rest between sets.
High Knee Drill
1. Stand in place with feet hip width apart.
2. Drive knee up towards chest and quickly place the foot back on the ground.
3. Drive other knee up in a moderate to fast jog with minimal ground contact time.
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 (with arms)
Start with both feet together and begin by driving your left leg into the air and explode with the right foot so that both feet are off the ground.
Upon landing bring the left foot down and drive the right leg into the air and repeat.
Swing arms back and forth during skipping motion.
Continue this alternating motion until desired repetitions are met.
Straight Leg Quick Feet
Run keeping your legs straight and the feet pointed toward the ground
Focus on minimizing ground contact with the foot and pull through with the leg.
Steps should only be approximately 1 foot apart.
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.
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.
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.
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 with the parachute and then 15yds without the parachute.
