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9 step agility/decel progression 1. Sprint stops 2. Sprint stop-starts 3. Foam roller start/stop reaction 4. Ball catch & stop 5. Partner foam roller decel 6. Foam roller reactive cuts 7. Partner lateral shadow 8. Partner forward shadow 9. Reactive partner curvilinear sprints

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OnlyStrength

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21,465 views • 10 months ago •via X (Twitter)

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9 fun ways to work on agility 1. Foam roller stop 2. Foam roller start-stop 3. Partner foam roller stop 4. Partner lateral shadow to foam roller stop 5. Physio ball evasion 6. Moving partner stop 7. Partner linear shadowing 8. Partner lateral shadowing 9. Curvilinear partner evasion
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9 fun ways to work on agility 1. Foam roller stop 2. Foam roller start-stop 3. Partner foam roller stop 4. Partner lateral shadow to foam roller stop 5. Physio ball evasion 6. Moving partner stop 7. Partner linear shadowing 8. Partner lateral shadowing 9. Curvilinear partner evasion

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7 upper body power variations for baseball players… 1. Dynamic/rapid wall chest pass 2. Step-in snap down throws 3. Maximal partner drop catch 4. Supine load, hold & press 5. Reactive/repeat partner drop catch 6. Rapid/reactive load & press 7. Supine rocking snap down throws

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Siap bergaduh dgn tudung sebab tersepit kat roller foam :3
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Siap bergaduh dgn tudung sebab tersepit kat roller foam :3

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🔥 10 great acceleration starts for athletes! 1. Lateral half kneeling 2. Three point stance 3. Lateral shuffle to sprint 4. Two point stance 5. Lateral jump to sprint 6. Drop back 7. Heavy sled/resistance 8. Band release walkout 9. Forward RDL 10. Lateral RDL
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17 ways to make your sprints & jumps reactive Athleticism & elasticity = 🔑 1. SL depth jump to broad jump 2. Quadruple pogo to box jump 3. Drop back sprint 4. SL pogo to lateral jump 5. Reverse pogo to sprint 6. Skater/repeat lateral jump 7. Double pogo to lateral sprint 8. Rotational pogo to box jump 9. Lateral jump to sprint 10. SL drop jump to lateral hurdle jump 11. Skater jump to box jump 12. SL broad jump to lateral jump 13. Double SL pogo to sprint 14. Lateral shuffle to sprint 15. Lateral jump (to side) to sprint 16. Skater jump (face forward) to sprint 17. Skater jump (face side) to sprint
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9️⃣ Ways to make your sprints more reactive 1. Double pogo jump 2. Double SL pogo jump 3. Reverse pogo jump 4. Reverse SL pogo jump 5. Lateral pogo jump 6. Lateral SL pogo jump 7. Side facing lateral pulse 8. Forward facing lateral pulse 9. Double pogo jump to 1/4 turn Enjoy!

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32 sprints athletes can use for acceleration & top speed 1. Mountain climber 2. Two point stance 3. Lateral half kneeling 4. Small curve 5. Band release 6. Pulsing (lateral) 7. Pulsing (back) 8. Lateral shuffle 9. Triple pogo to rotation 10. Tethered falling 11. Band release walkout 12. Lateral SL pogo to rotation 13. Lateral pogo to rotation 14. RDL 15. Large curve 16. SL drop jump 17. Reverse SL pogo 18. Medicine ball 19. Medium alternating 20. SL pogo 21. Lateral RDL 22. Lateral jump (side) 23. “Flying,” 10 24. Multi partner curvilinear 25. Lateral jump (back) 26. Reverse bilateral pogo 27. Small alternating 28. Partner falling 29. Triple pogo 30. Single partner curvilinear 31. Lateral SL double pogo 32. Medium curve

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🎯 12 upper & lower body plyometrics all athletes should be doing! 1. Depth jumps 2. Supine med ball catch & press 3. Repeat single leg broad jump 4. Plyometric push-up 5. Drop jump to SL broad jump 6. Feed to med ball chest pass 7. Pogo to lateral jump 8. Partner drop to med ball snap down 9. SL broad jump to lateral jump 10. Repeat med ball chest pass 11. Maximal pogo jump 12. Bent over reactive med ball pass

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Do this speed day with us! 1. Supine SL calf raise iso x30 sec 2. Extensive pogo x30 sec 3. Extensive SL pogo x30 sec 4. Intensive pogo x8 sec 5. Intensive SL pogo x8 sec 6. Loaded sled push-sprint x10 yds 7. Band release sprint x10 yds 8. Lateral half kneeling sprint w/ foot stomp x10 yds 9. Mountain climber sprint x10 yds 10. Sprint stop start x5 yds 11. Med ball vert, release to vert 12. Vertical jump to broad jump 13. Crossover step up 14. KB RDL
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Do this speed day with us! 1. Supine SL calf raise iso x30 sec 2. Extensive pogo x30 sec 3. Extensive SL pogo x30 sec 4. Intensive pogo x8 sec 5. Intensive SL pogo x8 sec 6. Loaded sled push-sprint x10 yds 7. Band release sprint x10 yds 8. Lateral half kneeling sprint w/ foot stomp x10 yds 9. Mountain climber sprint x10 yds 10. Sprint stop start x5 yds 11. Med ball vert, release to vert 12. Vertical jump to broad jump 13. Crossover step up 14. KB RDL

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17 sprint starts you should do 1. Two point stance 2. Lateral half kneeling 3. Band release 4. Pulsing 5. Lateral shuffle 6. Drop back 7. Tethered falling 8. Band release walkout 9. Mountain climber 10. RDL 11. Lateral RDL 12. Lateral jump (side) 13. Med ball ⬇️ Continued
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17 sprint starts you should do 1. Two point stance 2. Lateral half kneeling 3. Band release 4. Pulsing 5. Lateral shuffle 6. Drop back 7. Tethered falling 8. Band release walkout 9. Mountain climber 10. RDL 11. Lateral RDL 12. Lateral jump (side) 13. Med ball ⬇️ Continued

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