Name: Playbook - Brad Becca - Speed & Agility Workout
Uploaded: 2021-04-05T22:14:43.689Z
Duration: 60 min
Description: Speed & Agility Workout

katie

Carl Steen

Zufar

Here’s a speed & agility workout that is beneficial for all athletes! Give it a try! Workout includes👇🏽
- Multidirectional Warm-up
- Dynamic Warm-up (mobility & flexibility)
- Plyometrics 
- Rapid Response 
- 2 Cone Change of Direction Drills

Lateral Push Step

Decelerate and focus on coming to complete stop every 5 meters for 20 meters. Perform the exercise down & back.

Lateral Shuffle Deceleration

Begin with a crossover run—crossing back over to the opposite direction every 5 meters. Repeat for 20 meters down & back.

Lateral Crossover Drill

Sprint & decelerate completely every 5 meters. Perform 20 meters down & back.

Sprint Deceleration

Sprint-jump every 5 meters-stagger the landing stance-Alternate landing stance for each jump. Perform 20 meters down & back.

Sprint-Jump-Stagger Stance Landing

Begin with a sprint & transition into a lateral shuffle every 5 meters. Repeat for 20 meters down & back.

Sprint-Shuffle

Backpedal

Begin with a backpedal stopping every 5 meters to flip your hips (right & left). Perform for 20 meters down & back.

Backpedal- Hip Flip

Note- Take hand & grab opposite foot behind back! Alternate each rep.

Quadricep Table Top Reach

World’s Greatest Stretch

Lateral Lunge-Cossack

Perform 10 reps on your right leg & 10 reps on your left.

Fire Hydrant-Glute Pump-Hip Circle

Perform 5 leg kicks & 5 lateral leg raises with each leg.

Supine Leg Kick Series

Swing your leg across the body & touch the opposite hand.

Prone Scorpion

Pogo Jumps

Power Skips

Rapid Lateral Hip Flips

Rapid Response Lateral In-Outs

Try to see how many steps you can take in 2 yards. The more the better. Stay relaxed in the arms. Sprint after 2 meters for 10 meters.

Rapid Response 2-Inch Run-Sprint

Rapid Response Lateral 2-Inch Runs-Sprint

Rapid Response Backwards 2-Inch Runs-Sprint

2 Cone Lateral Shuffle Drill

2 Cone Crossover Run Drill

2 Cone Sprint-Backpedal Drill

2 Cone Sprint Figure 8 Drill

Speed & Agility Workout

Jenny

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Shawn

Speed | Agility | Plyometrics

Only 45 mins but killer, unique 💪💪🔥🔥

Angeleen

Speed | Agility | Reaction

Loved the new variations this time 🔥🔥🔥 after learning the other ones from bodyweight athlete.

Speed & Agility Workout

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