| -172- |
Agility Workout 2
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 (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.
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.
Toe Bounce Walks
Start on the balls of your feet.
Bounce up and down using only your ankles extending to propel you off the ground.
Stay on the balls of your feet at all times.
This should be a light quick bounce to your walk while staying on the balls of your feet.
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.
V-Up
1) Start position: Lie back onto floor or bench with knees bent and hands extended towards ceiling. Head should be in a neutral position with a space between chin and chest.
2) Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Also raise legs up towards ceiling and attempt to touch your hands to your feet.
3) Return to start position.
Pushup Superman Alternating Arms
Starting Position: Start the movement in a plank position. Holding that position raise your right arm and left leg off of the ground.
Return to the starting position and repeat with the other arm and leg. Hold each lift for 1-2 seconds.
Side Bridge
Start on your side and press up with your right arm.
Form a bridge with your arm extended and hold for the prescribed number of repetitions.
180 Jump Drill (with rings)
1. Stand with feet hip-width apart.
2. Jump up and rotate body 180° in mid air and land in first cone. Immediately jump and return to forward position and land into next ring.
Repeat according to prescribed repetitions
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.
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.
Lateral Small Hurdle Jumps
1. Stand with feet slightly wider than hip-width apart with right side of body facing the first hurdle.
2. Hop to the right using both feet over each hurdle.
3. When you reach the last hurdle, keep the body facing in the same direction and hop back to the start point.
4. Repeat according to the prescribed number of repetitions.
Two Foot Zig Zap Hops
1. Stand to the left of the ladder approximately 1-2 feet away.
2. Forcefully push off both feet and land the on the other side of the ladder.
3. Repeat and land feet back on the other side, continue repeating and so on down the ladder.
4. Do not “double hop” upon each landing.
One Foot Zig Zap Hops
Stand to the left of the ladder approximately 1-2 feet away.
Forcefully push off one feet and land the on the other side of the ladder with the same foot.
Repeat and land foot back on the other side, continue repeating and so on down the ladder.
Do not “double hop” upon each landing.
Repeat with other leg.
Linear Stability Jumps
1.Stand facing box with feet slightly wider than hip-width apart.
2.Lower body into a semi-squat position and jump up onto box. Feet should land softly on box.
3.Step back down (not jump back down) and repeat according to prescribed reps.
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.
do them on the bleachers or a box.
