Agility program · Reactive agility
Game-Speed Cuts
Higher-intensity direction changes that challenge foot speed and re-acceleration.
Intermediate
45 min
Cones
Agility ladder
Exercise 01
Lateral Shuffle
Sets
4
Reps
3 x 12 m
Rest
60 sec
Equipment
Cones
Stay low, no heel click, push through the outside foot.
Exercise 02
5-10-5 Shuttle
Sets
6
Reps
1 fast rep
Rest
2 min
Equipment
Cones
Plant with a wide base, drop your hips and explode out of the turn.
Exercise 03
Ladder In-Outs
Sets
3
Reps
3 passes
Rest
45 sec
Equipment
Agility ladder
Quick feet, light contacts, eyes up the whole pass.