Fitness for Life and Pleasure

Training for speed, agility and quickness

1. 10 minute warm-up (dynamic)
2. Do 20-25 sets of the drills
3. Take 3 or 4 minute water breaks (rest).
4. 1 to 3 work to rest ratio
5. Because you are working on speed, agility and quickness you do not work in a fatigued state.  Always go as fast as you can with control.
6.  Maximum number in 10 seconds  for one skill. Skills exercises are in Bold below.

5 sets each skill. Each number is 1 week.  Do 2xs/week

1. 1.    Straight leg shuffle, Forward roll over shoulder, carioca, in place ankle jumps, medicine ball chest passes.

I will put up a speed, agility and quickness program every week for 6 weeks.  It works!