Speed & agility · Intermediate

Speed & agility – Intermediate

Adds the 5-10-5 change-of-direction drill, backpedal and partner reactions.

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 acceleration — 6 × 2 reps · 40 s rest
2. Lateral shuffle — 4 × 15 s · 30 s rest
3. Acceleration to controlled stop — 5 × 1 reps · 45 s rest
4. Change-of-direction shuttle (5-10-5) — 4 × 1 reps · 1:15 rest
5. Backpedal and turn — 4 × 2 reps · 45 s rest
6. Partner-pointing 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

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