Agility
Tri-Set
x 3
ULT
3-Count High Knees
time
30-45 seconds of work
Tempo
fast
Rest
30-60s
time
30-45 seconds of work
Tempo
fast
Rest
30-60s
A coordinative full body exercise that emphasizes contralateral timing of the legs and arms.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 30-45 seconds of work h:m:s | Fast | 30-60s (h:m:s) |
| 2 | 30-45 seconds of work h:m:s | Fast | 30-60s (h:m:s) |
| 3 | 30-45 seconds of work h:m:s | Fast | 30-60s (h:m:s) |
UMT
SL Rotational Broad Jump
time
5
Tempo
explosive
Rest
30-60s
time
5
Tempo
explosive
Rest
30-60s
Develops agility and enhances neuromuscular control at impact in the transverse plane.
| Set | Time | Tempo | Rest |
|---|---|---|---|
| 1 | 5 h:m:s | Explosive | 30-60s (h:m:s) |
| 2 | 5 h:m:s | Explosive | 30-60s (h:m:s) |
| 3 | 5 h:m:s | Explosive | 30-60s (h:m:s) |
ULT
Staggered Plyo Jump
reps
6 per leg
Tempo
explosive
Rest
30-60s
reps
6 per leg
Tempo
explosive
Rest
30-60s
Develops top to bottom coordination and enhances acceleration and neuromuscular control in the sagittal plane with impact.
| Set | Reps | Tempo | Rest |
|---|---|---|---|
| 1 | 6 per leg | Explosive | 30-60s (h:m:s) |
| 2 | 6 per leg | Explosive | 30-60s (h:m:s) |
| 3 | 6 per leg | Explosive | 30-60s (h:m:s) |