Agility Workout 11

• Complete in a circuit and complete exercise once.
• Then rest 2 minutes and repeat a 2nd and 3rd circuit.

Uphill Speed Runs

1. Start by choosing a hill that has an incline 1-3 degrees.
2. Sprint for the desired distance up the hill.
3. Repeat for the desired repetitions.

Weighted Contrast Pulls

1. Start by attaching the belt to your waist and running pulling the weight behind.
2. At the suggested distance release the cord or belt and continue running for the suggested distance.
3. Repeat according to the prescribed repetitions.
Run for 15 yds with weight and then release and run for another 15 yds.

Ankle Bounces

1. Stand with feet shoulder-width apart and knees slightly bent. Arms should be at sides and bent up to 90°.
2. Hop continuously on both feet using only the ankles to project body up.
3. Remember to extend the ankles to their maximum range on each hop to ensure proper mechanics (or full plantar flexion).

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.

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.

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.
Complete 10 reps with each leg to equal 1 set.

Heel to Toe Walks

Walk with an exaggerated heel to toe walk.
During the swing phase of your leg curl your toes up so that you land on the back part of your heel and roll your foot down and up onto your toes. This should be a fluid motion.
Repeat with the other foot.