Speed, Agility and Power Circuit

Speed, Agility and Power Circuit Wednesday

Warm-up

Main Work

5 minutes
Fast Skipping (double-unders, side twists, side 2 side)

Then

10 minutes
5 x Push-ups +
10 x Situps +
20 x Lunges +
25 x Butt Kicks +
30 x Knee Drives

Rest 2 minutes

Then

5 minutes
Pro shuttles 4 cones (Start at one of the centre cones) +
Ladder work
Liner (as fast both feet between the ladder moving forwards)
Lateral (moving along the side of the ladder)
In and outs (Both feet on the outside with both stepping in as the same time)
Side 2 sides (moving side to side only one foot in the ladder at one time)

2 minutes rest after the 5 minute

Then

12 reps per exercise – 15 minutes
Pistol/ One legged squats
Spiderman Push-Ups
One Leg Mountain Climbers
Pike-up
1 minute Plank
Short rest as and when…

Cool down and Stretch