week 1, 12/01-12/08

Speed & Agility — Day 1

Reps: Perform 3 rounds, using the walk back after the sprint as your resting period.

Focus: Go through this exercise at full speed, focusing on driving the knees, avoiding stomping on the cones, be sure to explode out of each jump.

Speed & Agility — Day 2

Reps: Perform this exercise for a total of 3 rounds, going through both movements = 1 round. Rest for 45 seconds - 1 minute between rounds.

Focus: Go through this exercise at full speed, focus on exploding out of each change of direction.

Speed & Agility— Day 3

Reps: Perform this exercise for a total of 3 rounds, going through both movements = 1 round. Rest for 45 seconds - 1 minute between rounds.

Focus: Go through this exercise at full speed, focus on moving as quickly as possible, sharp turns around the cones and maintaining full speed the whole time.

Speed & Agility — Day 4

Reps: Go through this whole sequence for a total of 3 rounds, one round is goin g through the whole sequence, then after the sprint, walk back as rest (roughly 45 seconds so walk slow!)

Focus: Go though this drill focusing on exploding out of the direction change while avoiding hitting any cones, hurdles or ladder.