Table 2. Agility and conditioning protocol.
|
Agility |
Conditioning |
Etc. |
| Monday |
Ladder 1 x 2 |
|
PB Russian Twist |
| Rope 1 x 2 |
|
PB Leg Curl |
| Dot 1 x 2 |
|
PB Lateral Role |
|
|
PB Crunch |
|
|
PB Reverse Crunch |
|
|
PB Knee Tuck |
|
|
PB Bridge |
|
|
Elbow Bridge |
| Tuesday |
18 Meter Shuttle |
|
150 Foot contacts |
| 4-minute Drill |
|
Jumping |
| Ladder Sprints |
|
|
| Ladder Drill |
|
|
| Thursday |
|
Interval 20 minutes |
Stretch |
|
Long Run 45 minutes |
3-way Bridge |
|
|
Crunches |
| Friday |
Ladder 2 |
|
PB Russian Twist |
| Rope 2 |
|
PB Leg Curl |
| Dot 2 |
|
PB Lateral Role |
|
|
PB Crunch |
|
|
PB Reverse Crunch |
|
|
PB Knee Tuck |
|
|
PB Bridge |
|
|
Elbow Bridge |
