WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats
WORKOUT
Perform 5-8 rounds of ladder drills. Make sure you do the drills correctly and don’t just go as fast as possible. You want accuracy to develop a good mind-body connection. Keep your rest between rounds very short.
CIRCUIT #1:
5-8 Agility Ladder Drills
Rest for 30 seconds to 1 minute before starting the next circuit.
Perform 3-5 rounds of each of the circuits below. Rest no more than 30 seconds – 1 minute between rounds and between circuits.
CIRCUIT #2:
10-15 reps per side Step Up to Balance
8-12 reps per side Bird Dog
CIRCUIT #3:
10-15 reps per side Single Leg Deadlift
10-15 reps per side Resistance Band Stability Press
COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Chest/Shoulders/Traps
Back/Lats
NOTES:
Really focus on controlled perfect movements during this workout. This is a great chance to slow everything down and work to correct any imbalances and even recover from a tough week of workouts.
EXERCISE DESCRIPTIONS:
Agility Ladder Drills – Choose drills that challenge your coordination. Beginners may want to start with a one or even two foot run while more advanced exercisers may want to do the Ickey Shuffle or even a Carioca. Make sure that you complete the drills as quickly and as perfectly as possible. It is better to move slowly and do them perfectly than to speed through them and do them badly. Mix up the drills and challenge yourself to go forward, backward and even laterally.
Step Up to Balance – The higher the box you use, the harder this move will be. Do not use a box that is too high. If you have to push off the foot on the ground or if you really lean forward to propel yourself up, the box is too high. Stand with the box right in front of you. Place your right foot on top of it. Drive up through the heel of your right foot on top of the box until you are standing up straight on the box. Drive the left knee up as you lift up onto the box. Then step back down and repeat. Keep your chest up as you drive up. Do not lean forward or let your heel on top of the box come up. Complete all reps on one side before switching.
Bird Dog – Place your hands under your shoulders and your knees under your hips. Flex your feet. Kick one leg out straight as if kicking it into the wall behind you while you reach the other arm out straight toward the wall in front of your head. Don’t worry about lifting your leg or arm up high. Really try to drive your arm and leg toward opposite walls. Squeeze your glutes and keep your belly button pulled in toward your spine. As you lower your arm and leg, bend them and bring them together under your body. Try to touch your knee to your elbow before extending back out. Repeat all reps on one side before switching to the other side. All reps should be done in a slow and controlled manner. You should even hold for a second or two at the top of the move. You can advance this move by adding a resistance band around your leg and opposite arm so that you lengthen the resistance band as you reach out and have to fight against it pulling you back in.
Single Leg Deadlift – Stand on one foot with the knee of that standing leg slightly bent. Hinge over at your hips, sweeping the other leg back toward the wall behind you. Pretend you are driving the heel of that foot straight into the wall behind you. Lean forward with your upper body as you hinge forward, keeping the back nice and flat. Make sure that as you hinge, you are sitting into the heel of your standing leg. Do not lean forward and come up onto your toes. To stand back up, drive through the heel of your standing leg and squeeze your glute at the top. Try not to tap the other foot down at all or at least not till you are fulling standing. Complete all reps on one side before switching to the other leg. To make the move harder, do a 3-5 count lower down toward the ground. Take 3-5 seconds to hinge over and then push straight back up. If that is still easy, then add a little bit of weight.
Resistance Band Stability Press – Anchor a band in a door, around a pole or even use a cable-pulley machine. Step away from the anchor point as far as you can without allowing your body to rotate toward the anchor. You will be facing the end of the band and lateral to the anchor point. Start with the handle at your chest. Push the band straight out from the center of your chest until your arms are straight out. Do not let your arms rotate open and go back toward the anchor. Then slowly bring your arms back in. This move looks easy, but when you try it, you realize how much your entire body fights rotating back toward the band hook! Use a heavier band or step further away from the anchor point to make the move harder. Also move very slowly and press out and back, keeping the band centered on your chest.
