Agility Workout 12

• Complete in straight sets with 30 seconds rest between sets.

Leg Forward/Back Hop over Square

Start on one leg with the other leg elevated off the ground. Jump over a square and land softly on the same foot that you jumped with.
Hop back to the starting position and repeat for the prescribed number of reps. Then repeat with the other foot.

Leg Forward/Back Hop over Line

Start on one leg with the other leg elevated off the ground. Jump over a line and land softly on the same foot that you jumped with.
Hop back to the starting position and repeat for the prescribed number of reps. Then repeat with the other foot.

Z-Pattern Cuts

1. Start by placing cones 5 yards wide and 5 yards apart at a 45 degree angle.
2. Starting at the first cone sprint to the second cone and plant on the outside leg and cut sharply towards the next cone.
3. Repeat this for the desired distance.

Downhill Run

1. Start by picking a hill with an incline of 3-7 degrees.
2. Sprint at maximum speed for the recommended distance.
3. Repeat for the recommended number of repetitions.

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.

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.