Warm Up Part 3 - Dynamic Agilities

Exercise 14: Form Skip

Distance: 20 yds

Coaching Points:

• Arms locked at 90 degrees
  
• Drive knees forward
  
• Pop off balls of feet keeping toes up
  
• Drive elbows back aggressively
  

Exercise 15: Side Shuffle

Distance: 20 yds each way

Coaching Points:

• Feet stay pointed straight ahead
  
• Weight on the balls of your feet
  
• Short shuffle steps
  

Exercise 16: Side Run

Distance: 20 yds each way

Coaching Points:

• Keep center of gravity low
  
• Cross over in front of body
  
• Should be balanced and able to change direction
  

Exercise 17: Backwards Cycle

Distance: 20 yds

Coaching Points:

• Keep Chest up tall
  
• Heel tight to butt keeping toes up
  
• Kick backward as far as possible with good form
  

Exercise 18: Lunge Walk

Distance: 20 yds

Coaching Points:

• Arms locked at 90 degrees
  
• Large step forward
  
• Do not bend at the hip
  
• Keep chest up tall
  

Exercise 19: Side Lunge

Distance: 20 yds each side

Coaching Points:

• Keep both feet pointed forward
  
• Full lateral extension of leg
  
• Keep hips low to the ground
  

Exercise 20: Form Runs

Distance: 20 yds twice

Coaching Points:

• 75% on the first rep
• 90% on the final rep
• Clap it up in the end zone