[NL-JF] Phase 1 Agility & Quickness Block

HIIT
Giant Set x 2

This block of 4 exercises is targeting agility and quickness. Pay close attention to the work interval (e.g. 10 s) and rest interval time (e.g. 30 s). The work interval is shorter in duration but intended to be done at 100% intensity (otherwise, you won’t be working on the speed of the movement!). The rest interval is long enough for some recovery, but you will feel your heart rate doesn’t fully recover between sets (which means you also get some conditioning incorporated).

ULT
3-Count High Knees
time 20 s
intensity 10 out of 10
Tempo fast
Rest 40 s
A coordinative full body exercise that emphasizes contralateral timing of the legs and arms.
Set Time Intensity Tempo Rest
1 20 s h:m:s 10 Out Of 10 RPE Fast 40 s (h:m:s)
2 20 s h:m:s 10 Out Of 10 RPE Fast 40 s (h:m:s)
ULT
2-Out-2 Ins
time 10 s
intensity 10 out of 10
Tempo fast
Rest 30 s
Enhances quickness and motor control with the feet while priming the body for explosive movement.
Set Time Intensity Tempo Rest
1 10 s h:m:s 10 Out Of 10 RPE Fast 30 s (h:m:s)
2 10 s h:m:s 10 Out Of 10 RPE Fast 30 s (h:m:s)

Use masking/hockey/duct tape on the ground if you want physical lines to jump over.

UMT
Quick Shuffle
time 15 s
intensity 10 out of 10
Tempo fast
Rest 30 s
Enhances quick neuromuscular coordination in the lateral direction.
Set Time Intensity Tempo Rest
1 15 s h:m:s 10 Out Of 10 RPE Fast 30 s (h:m:s)
2 15 s h:m:s 10 Out Of 10 RPE Fast 30 s (h:m:s)

Using pylons, or anything that will not roll away from you as markers, is great.

ULT
Staggered Plyo Jump
reps 5
intensity 10 out of 10
Tempo explosive
Rest 60 s
Develops top to bottom coordination and enhances acceleration and neuromuscular control in the sagittal plane with impact.
Set Reps Intensity Tempo Rest
1 5 10 Out Of 10 RPE Explosive 60 s (h:m:s)
2 5 10 Out Of 10 RPE Explosive 60 s (h:m:s)

After you complete 5 reps, rest for 60 s before returning to the start of the set (or going to the strength exercises) to ensure you have enough recovery (it's more about quality versus quantity when training power).