Phase 1: Quickness

Today’s homework consists of 4 exercise patterns.

  1. Quick Feet Chops
  2. Hopping Variations
  3. Crossovers
  4. Lateral Sprint Start

These patterns set you up for success in our agility program, as well as our skill programs. We have shown several variations of each exercise, and we suggest that you start with the rhythmic variation and progress to the quick variation. In Phase 2 we will progress these into quicker more dynamic combinations, so please focus on controlling these patterns before moving on.

Exercise 1: Quick Feet Chops

Perform 2 sets of 10-15 seconds to each side with a 10-15 second rest between each

  • Stationary
  • Lateral Step
  • Forward Step
  • Hip Flip

Exercise 2: Hops

Perform 1-2 sets of 10-15 reps on each leg

  • Vertical (rhythmic)
  • Side to Side (rhythmic)
  • Side to Side (quick)
  • Forward & Back (rhythmic)
  • Forward & Back (quick)

Exercise 3: Chop to Crossovers

Perform 1-2 sets of 6 reps each direction

  • Crossover (shuffle back)
  • Crossover (crossover back)
  • Hip Flip Crossover (run back)

Exercise 4: Lateral Sprint Start

  • 5 yd Sprint (lateral start)
    • 1-2 sets of 5 reps each direction