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Agility and Speed Training

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.

Previous Workouts: