NIMBLE CIRCUIT (quickness, agility)

Giant Set x 1

This block consists of 4 body-weight drills focusing on Quickness and Agility. Perform each exercise with intention and same effort.

ULT
Fast Linear Feet
reps 20
Tempo fast
Rest self-selected
Set Reps Tempo Rest
1 20 Fast self-selected (h:m:s)

Fast (but controlled) forefoot action. Forward/Back = 1 rep

ULT
J – Linear Ground Stomp
reps 6-10
Tempo controlled
Rest self-selected
Set Reps Tempo Rest
1 6-10 Controlled self-selected (h:m:s)

Change stomping foot every repetition

UMT
J – Ascending Lateral Shuffle
reps 2
Tempo fast
Rest self-selected
This drill can be LMT using loaded vest
Set Reps Tempo Rest
1 2 Fast self-selected (h:m:s)

set up 3- 4 ascending marks. perform one rep on each side

UMT
3 Short, 1 Feet Rotation
reps 10 turns
Tempo explosive
Rest self-selected
Set Reps Tempo Rest
1 10 turns Explosive self-selected (h:m:s)

Focus on rapid turns