Study Tips
Before heavy exercise, be sure to do a good warm-up.
When doing any set of agility drills, use fastest [steps] you can manage.
After each set of exercises, return to starting point and start again.
Do four sets of each exercise.
Keep fit during your workout by always landing on ball of your foot.
Always keep your torso in center of your body.
The body should naturally follow rotation and swing of movement [Except for fourteenth form: fast jumping with both feet].
Be careful swinging your arms back and forth at your sides at a 90° angle.
The speed of swing of arm determines speed of leg.
1: step over
Step one square quickly and easily using only one foot at a time.
Keep your arms moving back and forth at your sides.
2: Double step
Use one foot [right foot] to move quickly and easily to next grid each time, and then follow other foot [left foot] to same grid.
Then with first foot [right foot] step into next square, and then with other foot [left foot].
Keep your arms moving back and forth at your sides.
3: Double step sideways
Turn sideways towards rope ladder.
Use one foot [left] for a quick and easy step to side down one grid at a time, and then follow other foot [right foot] to same grid.
Then with first [left foot] step into next square, and then with other [right foot].
Keep your arms moving back and forth at your sides.
▼ After training left side, practice right side.
4: Cross Step
Turn sideways towards rope ladder.
Use one foot [left foot] to quickly and easily step sideways down one grid at a time, then step over [left foot] with other foot [right foot] and step down grid again .
After that, use first [left foot] to step into next square, and other foot [right foot] will follow and step over [left foot] again and then drop down. net.
Keep your arms moving back and forth at your sides.
▼ After training left side, practice the right side.

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July 05, 2023