Week 6 Agility

SHU Summer Training – Week 6 Agility

Speed Ladder Drill: Marist Red Fox Version

http://email.town.fairfield.ct.us/exchweb/bin/redir.asp?URL=http://www.youtube.com/watch?v=jgw9mA9XTeM

Stumbled upon this this version of speed ladder training and like it. Give it a shot, made it ours by adding the box jumps, push ups and sit ups. For the pushups put your feet on the box or bench. Use a speed ladder if you have one, otherwise duplicate the movement using hash marks or an end line.

The Captain’s version is as follows:

Perform 10 reps each - example, perform 10 reps quick feet, then 10 reps icky shuffle, etc..:

1. Quick Feet - 10
2. Icky Shuffle - 10
3. In in out out – 10

Perform 10 Box Jumps, 10 push ups, 10 sit ups, then perform 10 reps ( rs + ls = 1 rep x10):
4. Lateral quick feet front foot first - RS, LS
5. Lateral quick feet back foot first - RS, LS

Perform 10 Box Jumps, 10 push ups, 10 sit ups, then perform 10 reps:
6. Stack out - 10
7. Cross in front - 10
8. Cross behind - 10

Perform 10 Box Jumps, 10 push ups, 10 sit ups, then perform 10 reps ( rs + ls = 1 rep.x10):
9. Ali Shuffle - RS, LS
10.Cross Over Shuffle - RS, LS
11. Turn Out - 10

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For a box jump – jump up on 24” box, bench, land soft, jump off and stick landing.

RS, LS – 1 rep right side and 1 rep left side = 1 rep