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Cardio & Conditioning · Agility · 35 min · Intermediate
Speed & Agility Session
Ladder drills, shuttles and bounds to get faster and change direction like an athlete.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
High knees, butt kicks, lateral shuffles and skips — 2 lengths of each.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Agility Ladder Drill Rotate patterns: two-in, lateral, in-in-out-out. | 6 | 1 length | 45 sec |
Shuttle Sprint Full effort, stick the change of direction. | 6 | 5-10-5 yd | 90 sec |
Lateral Shuffle | 4 | 10 yd / side | 60 sec |
Skater Bound | 3 | 8 / side | 60 sec |
Carioca Drill | 4 | 1 length | 45 sec |
Finisher
Easy 3-minute walk plus hip flexor and calf stretches.
Ready to train?
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