Speed & agility · Professional

Speed & agility – Professional

Maximal accelerations and reactive footwork to random feeds.

Warm-up

1. Dynamic warm-up flow — 5 min
2. Leg swings — 10 reps each side
3. Split step — 4 × 25 s · 25 s rest

Speed

1. Short acceleration runs — 7 × 1 reps · 50 s rest
2. Change-of-direction shuttle (5-10-5) — 5 × 1 reps · 1:05 rest
3. Backpedal and turn — 5 × 2 reps · 40 s rest
4. Acceleration to controlled stop — 6 × 1 reps · 40 s rest

Reactive

1. Partner-pointing reaction — 5 × 25 s · 35 s rest
2. Footwork under random feeding — 5 × 23 shuttles · 50 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