Speed & agility · Advanced

Speed & agility – Advanced

Reactive first steps, short accelerations and colour-call decisions.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 reps each side
3. Split step — 3 × 20 s · 30 s rest

Speed & agility

1. First-step reaction — 4 × 6 reps · 40 s rest
2. Short acceleration runs — 6 × 1 reps · 1 min rest
3. Change-of-direction shuttle (5-10-5) — 4 × 1 reps · 1:15 rest
4. Backpedal and turn — 4 × 2 reps · 45 s rest
5. Partner-pointing reaction — 4 × 20 s · 40 s rest
6. Colour-call cone reaction — 4 × 20 s · 40 s rest

Cool-down

1. Calf stretch — 30 s each side
2. Hip-flexor stretch — 30 s each side
3. Slow breathing reset — 2 min

▶ Start this workout in the app