S&C Speed & Agility

Routine exercises

Click on each exercise in the table below for videos, tips and more info

Return to Bodyweight Workouts for Ultimate
ExerciseWeekSetsRepsRestTempo
Mobilisation
Thoracic Rotations-110None-
Banded Ankle Mobility-110None-
YWTA-110None-
Drop Squats-110None-
Good Morning-120None-
Shoulder Internal External Rotation-120None-
Shoulder Horizontal Abduction-120None-
Complete mobilisation and a 5 minute jog as your warm up
 
Agility
Agility ClockAll315m60s between reps, 3 mins between setsFast
Agility ClockAll310m45s between reps, 3 mins between setsFast
Agility ClockAll35m30s between reps, 3 mins between setsFast
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