03 February 2011

A. CF671 Warm-Up

B. Ladder Agility Drills Introduction

1. Quick Steps (every box)

2. Single leg hops x 2 (left/right)

3. In-Out

4. Lateral Run X 2

5. Quick Steps (every box)

C. WOD

5RFT

Ladder Agility Drills

Box Jumps (box formation: 18" – 24" – 18" – 24")

Ladder agility drills are an excellent way to improve foot speed, agility, coordination and overall quickness.

Speed ladder drills are about quality and form rather than producing overload. The drills are not meant to leave you fatigued or breathless in the way that shuttle runs might.

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