Speed & agility · Beginner

Speed & agility – Beginner

Split step, first step, shuffles and stopping well, at a controlled pace.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 reps each side
3. Split step — 2 × 15 s · 40 s rest

Speed & agility

1. First-step acceleration — 5 × 4 reps · 50 s rest
2. Lateral shuffle — 3 × 10 s · 40 s rest
3. Acceleration to controlled stop — 4 × 4 reps · 55 s rest
4. Multi-directional star drill — 2 × 15 s · 50 s rest
5. Court-line quick feet — 3 × 10 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

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