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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.
