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The 4 Week Speed and Agility Training Plan

Get quick feet and improve running speed with this four-week training plan.

THE WORKOUT

Agility Ladder Linear Run
Sets: 1
Speed: As fast as possible
Run through the SKLZ Elevation Ladder (sklz.com) touching your right foot down between each rung. Minimize the amount of time your feet are in contact with the floor. Turn around and repeat with your left foot. Added bonus: The rungs of the ladder pop-up and transform into a set of four-inch hurdles so you can practice high-knee drills and hops.
Podell says: The agility ladder stimulates the central nervous system and develops lower body coordination. It also promotes blood circulation, which prepares you for more intensive activities such as plyometrics, sprints, and practice.
 

Agility Ladder Linear Stride Run
Sets: 1
Run as fast as possible through an agility ladder touching one foot down between every other rung. Keep chest up and elbows flexed at 90 degrees, alternately driving left hand up with your right knee, and  right hand up with left knee. Walk back to start and repeat. 

Agility Ladder Lateral Shuffle
Sets: 2
Standing on left side of the ladder, step laterally with right foot into the first square. Follow immediately with left foot into first square of the ladder. Step laterally with  right foot into the next square of the ladder then bring left foot into that sqaure. Move through the entire ladder laterlly touching both feet in each sqaure. 

Training Q&A: What are the Benefits of Plyometrics Training? >>>

THE SPRINT WORKOUT >>> [PAGE 3]

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