CHAPTER SIXTEEN

Agility Exercises 

Agility Ladder-In-In-Out-Out

Both feet outside ladder.         Right foot in.         Left foot in.

 

Right foot out and forward to the next square on the ladder.

 

 

Left foot out and forward to the next square on the ladder.

NOTE : Can be performed in sets or timed 30, 45 or 60 second circuits.

Agility Ladder-Hop Scotch

Both feet out.

 

Both feet in.

 

Move forward to the next square with both feet out.

NOTE : Can be performed in sets or timed 30, 45 or 60 second circuits.

Agility Ladder-Side Step Shuffle

Continuously move either left or right down the squares in the agility ladder, never landing both feet in the same square.

NOTE : Can be performed in sets or timed 30, 45 or 60 second circuits.

Agility Weave Poles

Maintaining a proper fighting guard, navigate through the weave poles.

NOTE : Can be performed in sets or timed 30, 45 or 60 second circuits.

Mini-Hurdles

Mini-hurdles are positioned so that the athlete can run placing one foot down between jumps.

NOTE : Can be performed in sets or timed 30, 45 or 60 second circuits.