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Program

Speed & Agility

  • Stages
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8 Sections
Sections
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Ignition

17 Lessons

  • 1. Skip with toes straight
  • 2. Skip with toes in
  • 3. Skip with toes out
  • 4. Skip with crossover
  • 5. Skip for height
  • 6. Skip for distance
  • 7. Linear shuffle
  • 8. Lateral shuffle
  • 9. Lateral crossover skip
  • 10. Lateral cross behind skip
  • 11. Carioca
  • 12. Skipioca
  • 13. Lateral skip
  • 14. Leap for height
  • 15. Leap for distance
  • 16. Zig-zag leap
  • 17. Lateral leap

Stage 1

5 Lessons

  • 1. Accelerate to FT line
  • 2. Accelerate halfway
  • 3. Accelerate to half court
  • 4. Accelerate FT line, decelerate 1 foot
  • 5. Decelerate 1 foot laterally

Stage 2

4 Lessons

  • 1. Accelerate to FT line
  • 2. Accelerate halfway
  • 3. Accelerate to half court
  • 4. Accelerate FT line, decelerate 1 foot

Stage 3

6 Lessons

  • 1. Jog, stick, stick, jog
  • 2. Sprint, stick, stick, sprint
  • 3. Sprint, cut, stick, sprint
  • 4. Sprint, cut, cut, sprint
  • 5. Accelerate quarter turn
  • 6. Accelerate half turn

Stage 4

8 Lessons

  • 1. Forward skip & accelerate
  • 2. Backward skip & accelerate
  • 3. Side Shuffle & accelerate
  • 4. Carioca & accelerate
  • 5. Skipioca & accelerate
  • 6. Lateral skip & accelerate
  • 7. Basketball chase
  • 8. Partner chase

Stage 5

6 Lessons

  • 1. Mirror – Jog & Backpedal
  • 2. Mirror – Forward & Back skip
  • 3. Mirror - Shuffle
  • 4. Mirror - Carioca
  • 5. Partner backpedal & race
  • 6. Mirror – half court chase

Stage 6

3 Lessons

  • 1. Sprint 30 yards
  • 2. Sprint 40 yards
  • 3. Sprint 50 yards

Stage 7

2 Lessons

  • 1. Sprint with sled
  • 2. Sprint with speed bag

Program by

Coach Rick

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