The shuttle run is a standard agility training exercise used by high-performance athletes who play stop-and-go sports such as soccer, tennis, and basketball. Sets: Start with 5, working your way to 10 sets per workout It's that easy! If this is your first time running stairs, start by walking to avoid delayed muscle soreness. Use the walk back as your rest interval, and repeat. When you reach the top, turn around and walk back down. Running stairs provides a cardiovascular benefit similar to that of running and is an exceptional way to build explosive sprint power.īegin by running on about 50 - 100 stairs at medium speed. While some might argue that this is not technically an agility training exercise, running stairs is an excellent way to develop swiftness and foot speed while producing an excellent interval workout. Including this agility training exercise into your weekly training sessions will improves coordination, balance, and strength. Once you land, immediately repeat the next jump. Bend your knees and jump straight up with explosive force, bringing your knees toward your chest while in midair. Stand with your feet shoulder-width apart, with your knees slightly bent. Tuck jumps are simple drills that improve agility and power.
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