[NL] 4Q Agility & Quickness

HIIT
Giant Set x 2
ULT
Repeated Hurdle Jumpover
time 30 s
intensity High
Tempo fast
Rest 60 s
An integrated power exercise that brings in a jump with shuffling.
Set Time Intensity Tempo Rest
1 30 s h:m:s High RPE Fast 60 s (h:m:s)
2 30 s h:m:s High RPE Fast 60 s (h:m:s)
LMT
Loaded OH Lateral Quick Jumps
time 20 s
load light
Tempo fast
Rest 60 s
Enhances quickness and motor control in the feet in the lateral direction while under load.
Set Time Load Tempo Rest
1 20 s h:m:s Light Fast 60 s (h:m:s)
2 20 s h:m:s Light Fast 60 s (h:m:s)
LLT
Band Resisted Quick Feet
time 20 s
load light
Tempo fast
Rest 60 s
Develops positional stability and enhances quickness and coordination at the feet.
Set Time Load Tempo Rest
1 20 s h:m:s Light Fast 60 s (h:m:s)
2 20 s h:m:s Light Fast 60 s (h:m:s)
ULT
Prone Hand Over the lines Side
time 20 s
Tempo fast
Rest 60 s
Develops fine motor control at the hands and primes the body for coordinated use of them.
Set Time Tempo Rest
1 20 s h:m:s Fast 60 s (h:m:s)
2 20 s h:m:s Fast 60 s (h:m:s)