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SPEED & AGILITY

An athlete needs to have speed and agility, each sport requires different demands, but if you play team sports such as football, rugby, american football then this is where speed and agility come in handy. Being able to accelerate in different directions has its place, having the ability to change direction with just a moments thought can be the difference of beating your opponent or losing. Combine speed and agility training within your routine to keep you athletic, and to fully connect your mind and body.

Speed & Agility Training:

  • High Impact

  • High Intensity

  • Improve Speed & Agility

  • Energy System: Phosphocreatine & Anaerobic

Exercise Prescription:

  • 3-5 Reps Per exercise

  • Rest 15-30 Secs Per Rep

  • Rest 1-2 Minutes Per set

  • 1 Set = 4 Exercises

WARM UP

01

HIGH KNEE MARCHES

02

High Knees

HEEL TOUCHES

03

LUNGES

04

FOOTWORK

01

FORWARD STEPS

02

Lateral STEPS

ICKEY SHUFFLE

03

IN & OUT STEPS

04

SPEED PREP

01

TOE BOUNCES

B SKIps

02

03

High Knee Double Skip

Power Skip

04

SPEED

01

STand To Sprint

02

JOG To SPrint

CURVED SPRINT

03

Backward Runs

04

AGILITY

01

Agility Square

02

Agility Diamond

ZIG ZAG

03

Shuttle Runs

04

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