speed and agility: 07/02/08

Warmup

Agility Ladder workout (generally twice through for each rep):

one step in each.
two steps in each -- leading w/right foot.
two steps in each -- leading w/left.
two in, two out -- leading w/right.
two in, two out -- leading w/left.
two in, two out -- leading w/right (slalom style -- trying to maintain upper body facing down the ladder while your lower body swings -- easier to demonstrate than describe)
two in, two out -- leading w/left (slalom style)
two in, one out.
two in, one out -- but this time, lead with your outside leg first (so if you start on the left side of the ladder, start with your left foot in this time; cross-over style).
three steps in each

two in, one in (1-2-1).
Sideways, one foot in each box. Start w/right foot in first box; place right foot in box 2, left foot in box 1; shuffle. (2 times, then turn around, lead w/left foot).
Sideways, two feet in each box. (2 times, then turn around).

Sideways, stand w/ladder to your left. Left (front) foot in front of ladder; right (back) foot in ladder, left foot crosses over to behind ladder, right foot in ladder. (Right back foot always stays in ladder, left foot alternates from front to back). Then, change directions.

Sideways, stand w/ladder to your left. Reverse of the previous. So, left (front) foot in ladder; right (back) foot in front of ladder; left foot in ladder; right foot in back of ladder. Then, change directions.

Sideways, two steps in, two in front, two in, two behind, two in, two in front, etc. Then, change directions.

Agility work with tennis balls:

Six goaltimate cones in a rectangle, tennis balls in five of them. Shuffle/sprint starting at the open cone and proceed to a cone with a tennis ball; take ball and shuffle/sprint/backpedal back to empty cone; place tennis ball in cone; repeat by shuffle/sprinting/backpedaling to next cone, until you have completed all six cones; tag out to partner. Repeat 4x with breaks.

Plyos:

6 Hurdle Hops at 24 inches: Everyone was able to do these once we got the spacing down. Holzer was clearing them easy, but got to close on one of the two-at-a-times and managed to end up perched and perfectly balanced on top of one of the hurdles for at least 3 seconds.

(2) 1 hurdle at a time trying to land on your toes as quiet as possible

(2) 2 at a time trying to land quiet on the 2nd

(1) 6 in a row

2 inchers: get in an athletic position (knees slightly bent, chest up, feet at shoulder length) and pump your feet as fast as you can getting them 2 inches off the ground until you feel your pace cracking. Paul and Jeff could do around 8-10 seconds, the rest of us around 6.

(3) no arms

(3) slow arms

(3) into 15 yard sprint

20 yards forward, 10 yards back of high knee skips

(2) 5 standing long jumps

20 yards of diagonal one legged jumping

Speed:

(4) 10 x 20 x 20 shuttles

(2) on stomach to 15 yard sprint

(2) sprinter stance to 15 yard sprint

(2) backpedal to "

(2) jog into "