Agility program · Change of direction
Lateral Cut Control
Deceleration and re-acceleration mechanics for sharper, safer cuts.
Intermediate
40 min
Cones
Agility ladder
Exercise 01
Lateral Shuffle
Sets
3
Reps
3 x 10 m
Rest
45 sec
Equipment
Cones
Stay low, no heel click, push through the outside foot.
Exercise 02
5-10-5 Shuttle
Sets
5
Reps
1 rep
Rest
90 sec
Equipment
Cones
Plant with a wide base, drop your hips and explode out of the turn.
Exercise 03
Ladder In-Outs
Sets
3
Reps
2 passes
Rest
45 sec
Equipment
Agility ladder
Quick feet, light contacts, eyes up the whole pass.