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agility drills

Drill One: The Icky Shuffle

 

This drill trains

Forward movement control

Foot speed

Foot accuracy

 

Low Intensity Program

 

Perform five times after your warmup but before the bulk of the work of your workout.

 

After going down the ladder, return with high knees, stepping both feet in each rung of the ladder, paying careful attention to your foot placement.

 

High Intensity Program

 

Perform after strength work, or on conditioning days.

 

Icky Shuffle down your ladder. Sprint 20 m, return to your ladder and high knees back as fast as you can. Perform one burpee for each missed step. Repeat four more times, resting 30 seconds between repetitions.

 

Using a 1 - 2 - 3 rhythm, start by placing your first step outside the ladder. Then, set your second step in the ladder, and bring your foot from outside the ladder into the ladder. Plant the foot you just put inside the ladder, move the other foot forward and set it down outside the ladder to start the next rung. Continue down the length of the ladder.

Drill Two:  The Thunderbolt

 

This drill trains

Lateral movement

Underappreciated and under-utilized stabilizers

Foot accuracy

 

Low Intensity Program

 

Perform four times (two times each direction) after your warmup but before the bulk of your workout.

 

High Intensity Program

 

Perform after strength work, or on conditioning days.

 

Three times through this circuit:

  1. Thunderbolt starting at left of ladder, left foot first
  2. Thunderbolt starting at right of ladder, right foot first
  3. Thunderbolt starting at left of ladder, jumping (both feet land at the same time)
  4. Thunderbolt starting at right of ladder, jumping (both feet land at the same time)

 

Start in the first rung of the ladder. Step in front of the ladder with your left foot, then bring your right foot to it. Moving your left foot first, move back and diagonally into the next rung, then bring your right foot to it. Then, step one foot at a time into the rung in front of you and then in front of the rung. Continue moving down the ladder in a Thunderbolt pattern.

Drill Three: Bear-Walking the Plank

 

This drill trains

Full body coordination

Hand accuracy and coordination

Significant conditioning and isometric strength component

 

Low Intensity Program

 

Perform twice after your warmup but before the bulk of the work of your workout.

Avoid doing this drill on the same day you train upper body strength.

 

High Intensity Program

 

Perform after strength work, or on conditioning days.

 

Repeat this circuit four times:

  1. Plank walk down and back.
  2. 40 m sprint
  3. Bear crawl down and back.
  4. 40 m sprint

 

While holding a strong plank position, start with your hands in the first rung. Move your left hand to the next rung, then the right hand. Proceed down the ladder in this manner until you reach the last rung. Rest if needed. Then, rotate around the end of the ladder and work your way back down to the opposite side of the rung where you started.


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