- Day 1 is a 1) ladder workout followed by 2) 2-3 agility drills, typically done with the team or pod or before a practice.
- When doing workouts together, always do agility ladder first, followed by agility drills, then speed exercises, and conditioning last to preserve fast-twitch muscle tissue.
Agility Ladder Drills
- Do a full warm-up with a dynamic portion and simple ladder exercises.
- Complete each exercise once all the way through the ladder and jog back to starting position; switch starting legs each rep (e.g. start with right foot, turn right, then turn left when starting with left foot).
- Always start slowly to learn proper technique, then increase speed as skill increases..
- Use quick, purposeful steps, putting force into the ground and minimizing ground contact time. Keep the chest over or slightly ahead of the feet at all times.
- For a challenge try looking up instead of at your feet, or go backwards instead of forwards.
Complete x 4 reps of each exercise, alternating starting legs; rest in x 10-30’’ between reps, or complete drills in groups of 3 or 4.
For ‘with reaction’, set up 2 cones ~5-10 yards to the right and left of the ladder at a diagonal. Have the next person in line call out ‘right’ or ‘left’ as the person reaches the end of the ladder, and touch the cone on that side to complete the rep.
Side Right In with Reaction
- Start in a two-point stance facing the ladder going sideways to the left.
- Step forward with the right foot into the first square, continuing forward stepping outside the square with the left foot.
- Follow with the right foot stepping backward into the next square, and the left foot backward outside the same square.
- Continue this pattern, keeping the chest facing forward but turning the hips with each step.
Zig-Zag Crossover Shuffle with Reaction
- Start in a two-point stance facing the ladder, with both feet to the left of the first square.
- Perform a crossover step with the left foot in front of the right foot to the first square.
- Bring the right leg behind the left leg to the right side of the second square, and bring the left foot to meet the right foot (both feet outside the square).
- Crossover with the right leg in front of the left to inside the second square.
- Bring the left leg behind the right leg to the left side of the third square and bring the right foot to meet it outside the square.
- Continue with crossover pattern down the ladder.
Snake Jumps with Reaction
- Start in a two-point stance, straddling one side of the ladder facing forwards.
- Keeping both feet together, perform a series of quarter-turn jumps.
- Do a hop with a right turn on both feet and straddle the first rung (facing sideways now the ladder to the left).
- Do a hop with a left turn to straddle the right side of the ladder facing forwards.
- Do a hop with another left turn to straddle the next rung facing sideways (ladder to your right now).
- Continue the quarter-turn hopping jumps through the end of the ladder.
- Complete workouts after a general & dynamic warm-up.
- Set up cones for each drill.
- Complete sets and reps as indicated, staying low during transitions.
- Rest x ~3-5’ (minutes) between sets.
Drill #1: Star Drill with Bearcrawl and Backpedal
- Start at the bottom right cone, sprint to the middle cone
- Bearcrawl back
- Side shuffle to the top right cone
- Sprint to the middle cone
- Bearcrawl back
- Side shuffle to the top left cone
- Sprint to the middle and
- Bearcrawll back
- Side shuffle to the bottom left cone
- Sprint to the middle
- Bearcrawl back
- Side shuffle to the starting cone, END
Drill #2: 100-Yard Shuttle
- Start at the first cone, sprint x 5 yards and back (10 yards)
- Sprint x 10 yards and back (20 yards)
- Sprint x 15 yards and back (30 yards)
- Sprint x 20 yards and back (40 yards)
*Make sharp cuts with the feet shoulder width apart, hips turned perpendicular to the line, and a slight shin angle
*Plant off the outside foot AT the line, and drive the knee up to put more force into the ground and accelerate out of each cut.
*Decelerate as hard as you accelerated to change directions. Keep the chest over the feet during turns, and turn 180 degrees in 1 step.
SPEED IV & CONDITIONING II
- For Speed IV workouts*, set up cones at 0 and ~25 yards
- Complete exercises over specified distance there and back unless otherwise indicated.
- For hurdles, set up 8 hurdles, 8-12 inches apart, or use tall cones.
- Rest ~10-30 seconds between exercises, extra 30’’ rest every 3 exercises
- Rest ~2-3 minutes between sets
*NOTE: You will need a set of 8 hurdles, 4-12 inches tall for this workout.
- For Conditioning workouts, set out cones at stated distances.
- Complete shuttles down and back for the number of reps indicated.
- Keep good posture while running, drive knees up, and regulate breathing through the abdomen.
- If necessary, intervals of equal intensity and time may also be done on a bike, rower, elliptical, swimming, running, or any other approved cardiovascular activity.
SPEED IV Workout
- Wall Slides
- Hurdle or Cone Single-leg Run-Through
- Hurdle or Cone Run-Through
- Hurdle or Cone Fast Legs
- Falling Starts
- Moye Starts, 4-point
- Moye Starts, 3-point
- Basic 40-yard model
- Toe Walks
- Heel Walks
*Set up cones at 0 and 25 yards; Rest x 2-3’ (minutes) between sets.
- Sprint out and back x 25 yards x 3 (150-yard shuttle) in ~30 seconds
- Rest x 30’’= 1 set
- x 6 Sets total
Suggested Times, 150-yard shuttle (for conditioning and speed endurance, not absolute speed):
- Excellent – 28 seconds or less
- Great – 30 seconds or less
- Good – 32 seconds or less
- Standard – 35 seconds or less