Agility program · Braking control
Deceleration Foundations
Controlled footwork and low-speed cuts that build strong, balanced braking positions.
Intermediate
35 min
Cones
Agility ladder
Exercise 01
Lateral Shuffle
Sets
4
Reps
2 x 8 m
Rest
45 sec
Equipment
Cones
Stay low, no heel click, push through the outside foot.
Exercise 02
5-10-5 Shuttle
Sets
4
Reps
1 controlled rep
Rest
75 sec
Equipment
Cones
Plant with a wide base, drop your hips and explode out of the turn.
Exercise 03
Ladder In-Outs
Sets
4
Reps
2 passes
Rest
45 sec
Equipment
Agility ladder
Quick feet, light contacts, eyes up the whole pass.