Agility / Plyometric program
Nov 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
3 Videos
Drill | Sets/Reps/Rest | Training intensity | Foot contacts | |
Complete 2x/week (not consecutive days) Week 2-3 Add these | Lateral ankle hops | 2x15ea / 40s | Low | 114 + 4x15m sprints |
Jump backwards (continuous) | 5×6 / 60s | Low | ||
Fwd cone jumps (continuous) | 5×6 / 60s | Low | ||
Tuck Jumps | 4×6 / 60s | Moderate | ||
10m sprint THEN turn (R or L) and sprint back for 5m. | 2xR / 40s 2xL / 40s | Moderate |
Strength
1 Videos
Weeks 4-6 will be uploaded shortly :)
Strength & Performance