Agility / Plyometric program
Nov/Dec 2024.
Drill | Sets/Reps/Rest | Training intensity | Foot contacts | |
Week 1 Complete 2x/week (not consecutive days) | Lateral ankle hops | 2x15ea / 40s | Low | 90 |
Jump backwards (continuous) | 5×6 / 60s | Low | ||
Fwd cone jumps (continuous) | 5×6 / 60s | Low |
Strength
Drill | Sets/Reps/Rest | Training intensity | Foot contacts | |
Complete 2x/week (not consecutive days) Week 2-3 | Lateral ankle hops | 2x15ea / 40s | Low | 114 + 4x15m “505 agility” |
Jump backwards (continuous) | 5×6 / 60s | Low | ||
Fwd cone jumps (continuous) | 5×6 / 60s | Low | ||
Tuck Jumps | 4×6 / 60s | Moderate | ||
505 agility speed (image👇) | 2xR / 40s 2xL / 40s | Moderate |
Strength
Drill | Sets/Reps/Rest | Training intensity | Foot contacts | |
Complete 2x/week (not consecutive days) Week 4-6 PROGRAM | Lateral ankle hops | 2x15ea / 30s | Low | 158 + 6x”505 agility” |
Jump backwards (continuous) | 5×6 / 60s | Low | ||
3 way split jumps | 3×12 / 30s | Advanced | ||
Fwd cone jumps (continuous) | 5×6 / 60s | Low | ||
Tuck Jumps | 4×8 / 60s | Moderate | ||
505 agility speed (image👇) | 3xR / 40s 3xL / 40s | Moderate |
Strength
Testing after week 6...
Strength & Performance