Tuesday, May 24, 2011

Tuesday Challenge - Agility Training

This Challenge requires you to tap into your inner football player (or soccer player).  Hope your up to this week's challenge - I'd love to hear how it goes for you!


This particular challenge can be done in your yard, but it would be best at your local track.  Grab some painter blue tape (or even a rope) and if you have some little orange cones, that will help as well.  There are a total of  6 activites that you will do once between your run.  You will run 1/2 mile between each activity.  For newbies, you will want to run .25 mile, then walk .25 and then do the activity.  


So this is what it looks like on the field: 


  • 1/2 mile run
  • Line Drills
  • 1/2 mile run
  • Double Leg Forward And Backward Line Hops 
  • 1/2 mile run
  • Double Leg Side To Side Line Hops
  • 1/2 mile run
  • X Hops Over The Line
  • 1/2 mile run
  • Figure 8
  • 1/2 mile run
  • Square drill 
  • 1 mile run
  • .25 mile sprint
  • Finished!!




Line drills:Muhammad Ali Line Shuffle
 Stand with both feet behind a line/piece of tape on a soft surface or gym floor.
Explosively and quickly alternate the left and right foot over the front of the line while being light, quick and effortless on your feet. (Visualize stepping on hot coals).
Repeat pattern for 30 seconds, then work your way up to 1 minute.
Double Leg Forward And Backward Line Hops 
Stand with both feet behind a line/piece of tape on a soft surface or gym floor.
Explosively and quickly jump backwards and forward over the line while being light, quick and effortless on your feet. (Visualize stepping on hot coals).
Repeat pattern for 30 seconds, then work your way up to 1 minute.
**  You can do this drip on a single leg as well.  In fact, I recommend it!
Double Leg Side To Side Line Hops 
Stand with both feet on the side of a line/piece of tape on a soft surface or gym floor.
Explosively and quickly jump side to side over the line while being light, quick and effortless on your feet. (Visualize stepping on hot coals).
Repeat pattern for 30 seconds, then work your way up to 1 minute.
**  You can do this drip on a single leg as well.  In fact, I recommend it!
X Hops Over The Line 
Stand with one foot on the left side and one foot on the right side of a line/piece of tape on a soft surface or gym floor.
Explosively and quickly cross right foot over left foot in an X pattern over the line while being light, quick and effortless on your feet. (Visualize stepping on hot coals). Be sure to alternate feet each set.
Repeat pattern for 30 seconds, then work your way up to 1 minute.
*Source: iHoops
Cone drills:
Figure 8
 Place 2 cones 10 yards apart.
Run a figure eight between the cones, cutting around the outside of the cones. Really work on dropping down low and get a good cut to turn around the cone to perform the figure eight.
**You can do this drill running forward, peddling backwards, or do it by shuffling sideways.
Square drill 
Place 4 cones 10 yards apart in the shape of a square.
Sprint to the first cone, make a sharp cut, shuffle sideways to the next cone, make a sharp cut, back pedal to the next cone, make a sharp cut, then sprint through the last cone.
*Source:  1 Speed Training
Increasing your coordination through agility training creates a well balanced body. It is less prone to injury, recovers faster, and as a bonus you’ll find your fitness level will increase.

Have fun!  And let me know how it goes. 

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