Agility Workout 5

• Complete in one circuit going from one exercise to the next.
• Then rest 2-3 minutes and complete the circuit two more times resting between the circuits.

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.

Standing Running Form

Starting Position: Stand with feet together.
Swing arms in a sprinting motion. Elbows should be kept at 90 degrees and keep hands relaxed.
Your hands should come up to about shoulder height and should go past your hips in the back.
The arms should be moving in a straight line without crossing across the body.

Skip

Start with both feet together and begin by driving your left leg into the air and explode with the right ankle so that both feet are off the ground.
Upon landing with the right foot bring the left foot down and drive the right leg into the air and repeat.
Continue this bouncing, alternating motion until desired repetitions are met.

Seated Fast Arms

Starting Position: Seated on the floor with the legs straight out in front of you.
Swing arms in a sprinting motion. Elbows should be kept at 90 degrees and keep hands relaxed.
Your hands should come up to about shoulder height and should go past your hips in the back.
Be careful to not bounce off of the floor as you swing your arms faster.

High Knee Drill

1. Stand at foot of agility ladder or just stand in place.
2. Drive knee up towards chest and place that foot in first square or back on the ground.
Drive other knee up and land in next square and so on down the ladder in a moderate to fast jog with minimal ground contact time.

Single Leg Run Throughs

1. Start by setting up hurdles at a comfortable distance between them.
2. Start running and bring your inside leg up and over the first hurdle.
3. Place in back on the ground and continue to run until the next hurdle and do the same step over with the inside leg.
4. Continue for the desired distance.

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.

Bounding

1. Jog into the start of the drill for forward momentum.
2. After a few feet, forcefully push off with the left foot and bring the leg forward. At same time drive your right arm forward.
3. Repeat with other leg and arm
4. This exercise is an exaggerated running motion focusing on foot push-off and air time.