Universal Sports Strength & Conditioning

Rugby, Lacrosse, Hockey, Football , Basketball, Baseball , Gaelic Football
Coach
Justin Goonan

These are 5 short, simple agility sessions you can incorporate at the beginning of your typical running or conditioning sessions.

Remember, it is not the difficulty of the drill or exercise but the focus and the quality of which you execute them that makes the difference.

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1 sessions per week
Must use App app to view and log training
Program Training
$20
Get 5 day Agility work
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Programming 5 days per week
5 easy to follow, simple to incorporate sessions to help improve your acceleration, deceleration and the time it takes to execute them.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Sample Week
Week 1 of 1-week program
Sunday
Agility work

A1

Jog

2 x 20

A2

Backpedal

2 x 20

A3

Side Shuffle

2 x 20

A4

Skips

1 x 20

A5

Backwards Skip

1 x 20

A6

Straight Leg Run

2 x 20

B1

Lateral Bound

2 x 5

B2

Power Skip

2 x 20

B3

Quick Feet series

2 x 1 @ 0:05

C1

Marches - Plate Overhead

2 x 2 @ 10

C2

Plate Overhead - A-Skips

2 x 2 @ 10

C3

Plate Overhead - Triples

1 x 4

D

Band Assisted Low Pogo Jumps

3 x 0:05

Monday
Agility work

A1

Jog

2 x 20

A2

Backpedal

2 x 20

A3

Side Shuffle

2 x 20

A4

Skips

1 x 20

A5

Backwards Skip

1 x 20

A6

Straight Leg Run

2 x 20

B1

Lateral Bound

2 x 5

B2

Power Skip

2 x 20

B3

Quick Feet series

2 x 1 @ 0:05

C1

Straddle Hops

1 x 2 @ 5

C2

Low box Scissor Hops

1 x 2 @ 5

D1

Speed Ladder

2 x 2

D2

Speed Ladder - Lateral In-In-Out-Out

2 x 2

Tuesday
Agility work

A1

Jog

2 x 20

A2

Backpedal

2 x 20

A3

Side Shuffle

2 x 20

A4

Skips

1 x 20

A5

Backwards Skip

1 x 20

A6

Straight Leg Run

2 x 20

B1

Lateral Bound

2 x 5

B2

Power Skip

2 x 20

B3

Quick Feet series

2 x 1 @ 0:05

C1

Band Resisted Lateral Bound

2 x 5

C2

Heiden Step

2 x 3

D

Box Drill

2 x 2 @ 10

Wednesday
Agility work

A1

Jog

2 x 20

A2

Backpedal

2 x 20

A3

Side Shuffle

2 x 20

A4

Skips

1 x 20

A5

Backwards Skip

1 x 20

A6

Straight Leg Run

2 x 20

B1

Lateral Bound

2 x 5

B2

Power Skip

2 x 20

B3

Quick Feet series

2 x 1 @ 0:05

C

Quick Feet series

2 x 5

D1

Speed Ladder - Lateral Shuffle

2 x 2

D2

Speed Ladder - Icky Shuffle

1 x 4

Thursday
Agility work

A1

Jog

2 x 20

A2

Backpedal

2 x 20

A3

Side Shuffle

2 x 20

A4

Skips

1 x 20

A5

Backwards Skip

1 x 20

A6

Straight Leg Run

2 x 20

B1

Lateral Bound

2 x 5

B2

Power Skip

2 x 20

B3

Quick Feet series

2 x 1 @ 0:05

C1

Marches - Plate Overhead

2 x 2 @ 10

C2

Plate Overhead - A-Skips

2 x 2 @ 10

C3

Plate Overhead - Triples

1 x 4

D1

Heiden Step - progression

2 x 3

D2

5-10-5 Shuttle

2 x 2

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