WebBall.com - Speed & Agility

Exercises Explained: Speed-Agility for Jan-Mar

Understanding how to exercise. A series by Jayson Hunter of SportSpecific.com

Start with a Warm Up Routine.
This is a cardio/lower body routine to warm up for speed/agility exercises. Add arm stretches, as needed. Complete the warm up in a circuit style fashion where you start with the first exercise and continue immediately into the next one and so forth until you complete all of them a total of 3 times. All exercises to the right and below should be performed as fast as possible, but in good body control. Focus on quick feet and lower legs to go faster.

EXERCISE	SETS	YARDS
High Knee Run	3	15
Skipping	3	20
Side Shuffle	3	20
Knee to Chest Walk	3	20

Sports Application - training reaction time, first step action, fielding.
Muscle Groups worked - reaction and hand-eye coordination for entire body
Equipment Needed - two tennis balls; a partner; wall
Hazards - Be prepared for ball-bounce towards face
Variations - use agility ball, use equipment relevant to sport (i.e. glove, particular ball)

EXERCISE	SETS	DISTANCE
Run, Backpedal, Run	3	40 yds
Carrioca	3	15 yds
Run, Shuffle, Run	3	40 yds
Single Leg Hops	2	length of ladder
Ickey Shuffle in Ladder	2	length of ladder
In/Out Jumps	3	length of ladder
Sprints	4	20 yds (rest 3min between sprints)
Tennis Ball Lateral Shuffle	10	5 to each side
Wall Bounce	10	5 to each side