Recommended Pre Workout: JYM Supplement Science Pre JYM
Goal: Enhance agility, speed, and coordination.
Cardio Warm-Up (Optional):
- 5-10 minutes of dynamic stretching and light cardio, focusing on agility drills.
Ladder Drills:
- Perform various footwork patterns through an agility ladder.
- Equipment: Agility Ladder.
- Sets/Reps: 3 sets of each drill.
Cone Drills:
- Set up cones and practice quick directional changes.
- Equipment: Cones.
- Sets/Reps: 3 rounds.
Box Jumps:
- Jump onto and off a sturdy box, focusing on explosive movements.
- Equipment: Box or Platform.
- Sets/Reps: 3 sets of 10 reps.
Sprints:
- Short distance sprints to boost speed.
- Equipment: None (bodyweight).
- Sets/Reps: 5 sprints of 30 meters.
Recommended Post Workout: Post JYM Active Matrix
Cool-Down:
- Finish with 5-10 minutes of static stretching, focusing on the legs and lower back to relax the muscles and improve flexibility after the intense agility and speed work.
