Improve acceleration, change of direction, and push-off speed. Warm up by jogging skipping marching high knees walk lunges and backward running. Agility lateral hop: mark a line on the floor and jump quickly from one side of the line to the other; keep your feet low to the ground. Focus on speed Agility single leg lateral hop: --^ but with one leg at a time. :hop Foward and backward hop: Figure it out [can also be done with one foot at a time] Agilitiy four corners hops: Same as above but jump diagonally between four corners of a square on the floor. Tuck jumps standing on a soft surface jump straight up so your knees are high in front of your body. Focus on quick explosive jumps high off the ground. tuck jumps over hurdles but jump up and forward to clear the barrier. Depth jump with double leg bound: Standing on a foot or two foot box, drop to the floor landing on both feet, then jump quickly upward. Double leg jumps Jump your ass onto a one or two foot box, standing facing the box with feet shoulder width apart [for added difficulty do prisoner style with your hands behind your head] Forward cone hops [double or single leg] stand facing a line of cones [about 4-8 cones depending on your ability] hop forward over each one, use both arms to propel yourself up and forward over each cone. This content is protected This content is protected JUMP and RUN: Place two cones approximately 18 feet apart. Jump over one, turn to your right and run to the next cone, turn to your right and jump over that cone. Immediately after landing, turn to your right and repeat the process. Fast feet on small steps: Run quickly up small steps. Keep legs bent and feet moving as quickly as possible. Finally...something useful
