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

Subscribe Share
Strength Training for Agility
  • Tutorials- Push Ups, Let Me Ups, Pistols, Agility Complex 1

    Episode 1

    Push Up
    Let Me Up
    Pistol Squats
    Windshield Wipers
    ITB Leg Lifts or (ITB Kickouts)
    Step Up Complex

  • Full Body Ladders with Agility 1

    Episode 2

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

    90-Day Warm Up

    Push Up & Let Me Up (starts 05:45)
    Pistol Squats (14:10)

    Agility Complex 1 (20:40)
    Windshield Wipers
    ITB Leg Lifts or (ITB Kickouts)
    Step Up Complex

    Watch the exercise tutorials before starting the...

  • Tutorials- BSS, Chin Ups, Military Presses, Agility Complex 2

    Episode 3

    Bulgarian Split Squat
    Chin Up
    Military Press
    Short Kneeling Twist Reach
    Alternating Back Lunge
    Dynamic Squats

  • Full Body Ladders with Agility 2

    Episode 4

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

    90-Day Warm Up

    Chin Up & Military Press (start 05:42)
    Bulgarian Split Squat (16:03)

    Agility Complex 2 (24:57)
    Short Kneeling Twist Reach
    Alternating Back Lunge
    Dynamic Squats

    Watch the exercise tutorials...

  • Tutorials- All Ladder Exercises and Agility Complex 3

    Episode 5

    Push Up/ Let Me Up Ladder
    Pistol Squat Ladder
    Bulgarian Split Squat Ladder
    Chin Up/ Military Press Ladder

    Agility Complex 2:
    Tripod Push Up
    Barbell Step Up
    Fast Swimmers

  • All Ladders with Agility 3

    Episode 6

    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...