Agility and Quickness 4Q

SIIT

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This is an agility and quickness block to improve change of direction ability and quickness. The first 4 exercises are AGILITY focused and the next 4 are QUICKNESS focused.

UMT
Sprint to Zig Zag Backwards Shuffle

time 20s

Tempo fast

Rest 60s

Enhances multi-planar agility

Set	Time	Tempo	Rest
1	20s h:m:s	Fast	60s (h:m:s)
2	20s h:m:s	Fast	60s (h:m:s)
3	20s h:m:s	Fast	60s (h:m:s)

ULT
Breakdown

reps 5

Tempo fast

Rest 60s

Develop ground up neuromuscular control and enhance agility in the front to back directions.

Set	Reps	Tempo	Rest
1	5	Fast	60s (h:m:s)
2	5	Fast	60s (h:m:s)
3	5	Fast	60s (h:m:s)

LMT
Medicine Ball Shoulder to Shoulder Quick Agility Shuffle

reps 10s

Tempo fast

Rest 60s

Enhances quickness and coordination in the feet with the upper body while moving load across the body and in the lateral direction.

Set	Reps	Tempo	Rest
1	10s	Fast	60s (h:m:s)
2	10s	Fast	60s (h:m:s)
3	10s	Fast	60s (h:m:s)

LLT
ViPR PRO Pre-Position, In-Out Fast Feet

reps 4

Tempo fast

Rest 60s

Enhances single leg quickness and coordination while loaded

Set	Reps	Tempo	Rest
1	4	Fast	60s (h:m:s)
2	4	Fast	60s (h:m:s)
3	4	Fast	60s (h:m:s)

UMT
Plyo Skater

reps 10 ea

Tempo explosive

Rest 60s

Develops dynamic balance and agility in the frontal plane.

Set	Reps	Tempo	Rest
1	10 ea	Explosive	60s (h:m:s)
2	10 ea	Explosive	60s (h:m:s)
3	10 ea	Explosive	60s (h:m:s)

LLT
Band Resisted Quick Feet

reps 15s

Tempo fast

Rest 60s

Develops positional stability and enhances quickness and coordination at the feet.

Set	Reps	Tempo	Rest
1	15s	Fast	60s (h:m:s)
2	15s	Fast	60s (h:m:s)
3	15s	Fast	60s (h:m:s)

LMT
Ward Lateral Skater

reps 10 ea

Tempo fast

Rest 60s

A full body exercise that enhances dynamic balance in the frontal plane.

Set	Reps	Tempo	Rest
1	10 ea	Fast	60s (h:m:s)
2	10 ea	Fast	60s (h:m:s)
3	10 ea	Fast	60s (h:m:s)

ULT
2-Out-2 Ins

time 10s

Tempo fast

Rest 60s

Enhances quickness and motor control with the feet while priming the body for explosive movement.

Set	Time	Tempo	Rest
1	10s h:m:s	Fast	60s (h:m:s)
2	10s h:m:s	Fast	60s (h:m:s)
3	10s h:m:s	Fast	60s (h:m:s)

UMT Sprint to Zig Zag Backwards Shuffle time 20s Tempo fast Rest 60s

ULT Breakdown reps 5 Tempo fast Rest 60s

LMT Medicine Ball Shoulder to Shoulder Quick Agility Shuffle reps 10s Tempo fast Rest 60s

LLT ViPR PRO Pre-Position, In-Out Fast Feet reps 4 Tempo fast Rest 60s

UMT Plyo Skater reps 10 ea Tempo explosive Rest 60s

LLT Band Resisted Quick Feet reps 15s Tempo fast Rest 60s

LMT Ward Lateral Skater reps 10 ea Tempo fast Rest 60s

ULT 2-Out-2 Ins time 10s Tempo fast Rest 60s