| -172- |
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
