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