Name: Playbook - TrickStrong RX - W3/D7 Agility
Uploaded: 2024-02-28T22:30:42.508Z
Duration: 45 min
Description: W3/D7 Agility

This is a basic, but incredible exercise for developing cardiovascular health, power and agility in the lower extremity. 

Your goal should be to keep ground contact time to a minimum. Try quick flicks with your ankle while keeping the core tight. Training like the floor is "hot lava" will improve reactivity - or your speed and efficiency in plyometric movement.

Jump Rope

Agility is skilled and accurate movement. We need agility for injury prevention and performance as we will need to quickly and skillfully adapt to many situations in order to change directions, transition effectively and stay safe. 

For this drill, we will need a ladder, tape, chalk or other visual border. 

Perform the pattern as shown, being careful not to cross your legs. Pay special attention to which leg is contacting the ground. As the reaching leg touches, the stable leg lifts off of the ground. Try to follow this rhythm when doing this drill.

Agility Ladder - In & Outs

Agility is skilled and accurate movement. We need agility for injury prevention and performance as we will need to quickly and skillfully adapt to many situations in order to change directions, transition effectively and stay safe. 

For this drill, we will need a ladder, tape, chalk or other visual border. 

Perform the pattern as shown, paying special attention to which leg is contacting the ground. As the reaching leg touches, the stable leg lifts off of the ground. Try to follow this rhythm when doing this drill.

Agility Ladder - Lateral In & Outs

The skier and it’s variations are amazing for building single leg strength, stability, explosiveness and change of direction ability in a safer, controlled environment.

Skiers are a valuable exercise in preparing us to cut, pivot, take off and land in a 3 dimensional way as we often do in tricking and other athletics

Skier Jumps

For this agility drill, we are performing 3 single leg hops, sticking the last landing for 3 seconds without any additional hops. End in a single leg stance position to get some extra strength and stability work in as shown. 

We want to land cleanly without any additional hops, keeping eyes, trunk, hip, knees and ankles ahead. We want to stress good triple extension mechanics (extension through hips, knees and ankles) to get the most out of this exercise. 

Our goal here is horizontal translation, so try to keep your height low and distance as far as you can with control.

This exercise challenges our single leg power and change of direction ability, which is huge in being able to handle the demands of athletic activities like cutting, running, pivoting, jumping etc.

Hop Hop Stick

For this agility drill, we are performing 2 single leg hops forwards, followed by a hop backwards. This requires us to decelerate our forward momentum which is helpful in developing overall athleticism. The quicker we can stop, the faster we can absorb force or explode when we need to. 

Try to stick the last landing for 3 seconds without any additional hops. End in a single leg stance position to get some extra strength and stability work in as shown. 

We want to land cleanly without any additional hops, keeping eyes, trunk, hip, knees and ankles ahead. We want to stress good triple extension mechanics (extension through hips, knees and ankles) to get the most out of this exercise. 

Our goal here is horizontal translation, so try to keep your height low and distance as far as you can with control.

Hop - 2 Forward, 1 Back

Knee To Wall Taps are great for ankle mobility. They help us to create stability and control within our movement.

This is where flexibility and mobility differ. The former is just a position you can get to, while the latter is a movement you OWN. 

Notice the direction of the toes here. They are pointing forward, which encourages us to move through our ankle joint rather than our foot.

Shifting your weight to the front leg loads your foot and ankle more and enhances the benefits if you can tolerate it. If this is too much, you can start by shifting your weight more towards the back leg or by doing this same motion from a kneeling lunge position.

The wall gives us a goal to reach that can be measured over time and can guide us in going just far enough. We want to avoid letting the heel come up off of the ground.

Knee to Wall Taps

Downward dog is one of my favorite stretches as it hits so many important areas that tend to be restricted due to frequent sitting and poor posture. The downward dog addresses thoracic, hamstring and calf mobility and gives us some traction, or space to our spine. You can also improve shoulder stability by holding this position. 

Start on all fours, and press up to your feet while keeping your hands in contact with the floor. 

Press your chest towards your legs and let the neck hang loosely to get that spinal traction and thoracic mobility we talked about. 

Pedaling your feet and walking your feet out are both ways to increase stretch felt at the calf. Walk your hands towards your legs to focus more on hamstring lengthening. 

As with most of our mobility exercises, I really want you guys to explore the movement and spend time with each restriction that you find.

Downward Dog

W3/D7 Agility

Matthew

Ethan

Good one! Didn't have access to a kettle bell, had to skip that portion 😅

Effa

W1/D1 Strength/Stability (A)

Just finished day 3 and I can already feel a difference with my ankle health. All of these exercises support safe landings and control with your body, which usually gets missed when training. Highly recommend 🙌🏻

Keith Weagle

W1/D3 Power

Sagi

W1/D5 Strength/Stability (B)

You should add the time per set for the ladder drills, otherwise great. This seemed a lot quicker than the previous days

W3/D7 Agility

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