Strength Training for Agility

Strength Training for Agility

3 Seasons

3 complexes with 3 exercises each. All 9 movements improve one of the below functions to allow for faster and more controlled changes in direction.

Exercise A: torso rotation
Exercise B: lateral stability
Exercise C: dynamic stabilization

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Strength Training for Agility
  • Full Body Ladders with Agility 1

    Episode 1

    Equipment: sturdy desk or straps, chair, chin up bar, dumbbells (optional)

    90-Day Warm Up

    Push Up & Let Me Up (starts 10:25)
    Pistol Squats (17:15)

    Agility Complex 1 (22:15)
    Windshield Wipers
    ITB Leg Lifts or (ITB Kickouts)
    Step Up Complex

    Watch the exercise tutorials before starting the...

  • Full Body Ladders with Agility 2

    Episode 2

    Equipment: sturdy desk or straps, chair, chin up bar, barbell with plates (optional)

    90-Day Warm Up

    Chin Up & Military Press (start 11:45)
    Bulgarian Split Squat (18:40)

    Agility Complex 2 (26:35)
    Short Kneeling Twist Reach
    Alternating Back Lunge
    Dynamic Squats

    Watch the exercise tutorials...

  • All Ladders with Agility 3

    Episode 3

    Equipment: straps or sturdy desk, chin up bar, chair, barbell with plates and step up platform (optional)

    90-Day Warm Up

    Let Me Up & Push Up (05:42)
    Pistol Squat (14:15)
    Chin Up & Military Press (20:40)
    Bulgarian Split Squat (30:55)

    Agility Complex 3 (39:53)
    Tripod Push Ups
    Barbell Ste...