IntermediateExplosivenessSpeed
5-10-5 Drill (Pro Agility)
Lateral agility test with sprints and quick direction changes over 20 meters total.
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Physical Preparation — Agility
Agility exercises with ladder drills, cones, and movement drills to improve coordination, foot speed, and change of direction.
9 Articles
IntermediateSpeedAgility
T-Drill
T-shaped course combining sprint, lateral shuffle, and backpedal to assess and develop multidirectional agility.
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IntermediateSpeedAgility
Agility Ladder — Icky Shuffle
In-in-out agility drill with lateral movement to improve coordination and foot-switch speed.
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IntermediateSpeedAgility
Illinois Agility Test
Standard agility course with slaloms and sprints to assess overall agility.
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IntermediateSpeedAgility
Agility Ladder — Carioca
Lateral movement with crossover steps front/back for hip coordination and agility.
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BeginnerSpeedAgility
Agility Ladder — Quick Feet
Quick feet through the agility ladder to improve foot speed and coordination.
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BeginnerSpeedAgility
Agility Ladder — Two Feet In Each Box
Place both feet in each box of the ladder for foot speed and precision work.
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IntermediateSpeedAgility
Cone Drill (4 Corners)
4-cone course combining sprint, shuffle, backpedal and carioca for multidirectional agility.
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AdvancedSpeedAgility
Reactive Agility (Partner Drill)
Reactive agility drill with a partner to develop reaction time and decision-making in motion.
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