Smooth, linear, no wasted movements, land on the ball of the foot
Go up to 90 degrees, always stay on the balls of feet
A walk but extend out at apex, land with foot scraping the floor
Same as B walk but with a hop and rhythm, scraping feet when landing
1st set go smooth, 2nd set go quicker, last set go as fast as you can, think more reps over the distance
Straight legs, landing on balls of feet
Hop and crossover
For every 3rd step turn your leg (work one leg at a time) over and think of doing a bicycle motion
Keep 90 deg on your arms and swing as fast as you can, should be enough to make your body bump up and down
Set a good angle and push every rep into the wall, your arms will restrict any motion, always on the balls of your feet. Go as fast as you can.
Turnover but with the thought of not making unnecessary movements backward
EVAN'S FAVORITE!
Start on the middle cone, sprint 5 yards to one side, touch the cone, turn and sprint 10 yards, touch the cone, then finish with the final 5 yards.
Film yourself or even hold a stopwatch while you do this to time yourself. Be competitive last few rounds and watch how this drill will help your overall agility skyrocket!
