S&C Speed & Agility

Mobilisation

Do the following exercises in a circuit. Do the full circuit once.

Complete mobilisation and a 5 minute jog as your warm up

Thoracic Rotations

Reps: 10

Rest: None

Banded Ankle Mobility

Reps: 10

Rest: None

YWTA

Reps: 10

Rest: None

Drop Squats

Reps: 10

Rest: None

Good Morning

Reps: 20

Rest: None

Shoulder Internal External Rotation

Reps: 20

Rest: None

Shoulder Horizontal Abduction

Reps: 20

Rest: None

Agility

Agility Clock

Reps: 15m

Sets: 3

Rest: 60s between reps

Tempo: Fast

Agility Clock

Reps: 10m

Sets: 3

Rest: 45s between reps

Tempo: Fast

Agility Clock

Reps: 5m

Sets: 3

Rest: 30s between reps

Tempo: Explosive

Alter the distance of the cones from the centre of the clock in the rest period between sets

This Speed & Agility workout improve your lateral & straight line acceleration and deceleration