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Now let us do a little stimulus variation. We can do this with then 12th or the 6th inch hurdle. We are going to go over and forward, back and back over as one repetition. This could even be over and back and forward and over. But we want to do is get all four directions, a right, a left, a forward and a back. And we are going to do this both hops and as jumps.
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Here is one that really improves your agility. Start with jumps two feet at a time. It is box formation. You are going to go over, back to the center, forward – back, over – back, backward – forward as one repetition. You are going to go three to five times as one set. You can build and add more but I want you to think about specificity of time. It is not a conditioning drill. Do not make it last 30 seconds. It is specific to quickness and explosion.
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Now let us go to more sport specific application. Let us go from explode to sprint or explode to lateral slide. You can do any variation here. We are just going to show you a couple to give you an idea, let your creativity go from there.
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I would think about three to five repetitions makes a set. So one time, jump to sprint is one repetition. Do three off them to start with this one set. Take a good rest three to five minutes, do another set. Do three sets in a workout series so you are reinforcing maximum explosion on your jumps and maximum speed on your sprints.
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Now let us move to lateral. We are going to jump laterally, land and go into lateral slide or a lateral shuffle. When I talk about a shuffle, I do not want the heels to touch the ground. I do not want to reach with the lead heel. Here, I want to push and stay on the front part of my feet as I move down to the cone at five yards after the jumps.
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