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Agility: Change in speed

What a fantastic tool. I 've found a few drills that are unfamiliar,...

Wes, Rugby Coach

DESCRIPTION

Within the warm up speed can be changed on demand of either a command or a whistle

Go from a jog then short sharp burst. Start and stop the burst with a whistle.

COACHING POINTS

Over the course of the warm up the speed should be progressively increased.

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OFTEN USED WITH...

Fast feet:

Side step facing the middle of the circle - is side stepping in a squat position with back straight, head up. This is a great warm up that doubles as fitness. Make feet fast in side step to wake the link between brains and muscles up. This exercise can be done multiple times within the warm up.

Speed Footwork

Side Step:

Rapid side steps. Take a step to left foot out to the side then bring the right foot to meet left. Stay on for toes and stay tall. Make sure you do the exercise in both directions.

Speed Footwork

High Skip:

Use arms to help drive the knee up and simultaneously explode off the floor with the opposite leg and foot to gain as much height as possible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long distance. The explosive phase is the up, the recovery phase in-between.

Speed Footwork

Press up:

Full press ups, no knees down. A good press up is the opposite of a chest press, pressing the arms up from beside the chest rather than up by the shoulders

Core Strength

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