Sunday, February 2, 2014
10-Minute Agility Workout: Pro Football EditionRapid Fire Step-Ups: Step on a box with your right foot (R), then on with your left (L), off with the R, off with the L. Stay on your toes!
Fire Hydrant Push-ups: Bring your knee up and to the side while you lower yourself down, return to the start position on the way up, and alternate legs.
East & West Step Ups: Straddle the box, step on with the R, on with the L, off with the R, off with the L.
Squat Jumps: From the squat position, jump as high as you can. Land back into the squat and repeat.
Dynamic Split Squats: Starting with one leg in front of the other, and lunge deep until you knee is 1 inch off the ground. Jump up, switch your legs mid-air, and land back down in the lunge position.
Lateral Shuffle: Place two yoga blocks (or any other stationary object) 5 yards apart from one another. Laterally shuffle between them, making sure not to cross your feet. *Make sure to touch the blocks, the Refs are watching!
Sprint to Backpedal: Using the same two yoga blocks, sprint to one block, then backpedal to the starting block (that counts as 2 reps). With this exercise you don’t need to touch the blocks; make sure to change direction only after your feet have passed the block. *Stay in control—balance and body control is just as important as speed and agility!
Rapid Fire to the Floor: Standing, chop your feet back and forth (running in place). At every 10-second interval, drop to the ground and pop back up as quickly as you can and continue chopping. On the third hit to the floor, pop back up and rest.