Agility Mat Usage Instructions

Overview
The UltraFit FootWorX Agility Mat Usage Instructions include 20 exercises that are separated into four categories: Agility, Quickness, Reaction, and Cognitive. Proper form for all 20 exercises includes arms bent with elbows at sides and forearms parallel to the floor. Head should always be down, looking at the mat.

Agility Exercises
1. Up & Back Facing forward, stand with left foot on 4 , right foot on 5 . Jump with both feet to 3 , jump forward with left foot landing on 1 and right foot on 2 . Still facing forward, jump with both feet back to 3 and back to 4 & 5 . Repeat 6 times. For a greater challenge, jump and turn in the air after you land on facing the opposite direction for 3 , 4 and 5 . 2. Right & Left Facing forward, jump with both feet to this dot sequence: Jump the opposite direction to this dot sequence: 4 , 3 ,

1 3 4
5, 3, 2, 1, 3, 4. 1 , 2 , 3 , 5 . Repeat 6 times.

1 & 2 , so you are

For a greater challenge, jump on your right foot only and then left foot only. 3. Twister Facing diagonally, stand with left foot on 1 , right foot on 5 . Jump counterclockwise and land with left foot on 2 . Jump clockwise back to 1 & 5 (not completing a full circle). Repeat 6 times. For a greater challenge, jump with high knees. 4. Rectangle Turn Facing 2 , stand with both feet on 1 . Jump with both feet to this dot sequence, always turning your body in the air to face the next dot: 2 , 5 , 4 , 1 . Repeat 6 times. For a greater challenge, jump with high knees. 5. In the Middle Facing forward, stand with both feet on

4 , right foot on

3 . Jump with both feet to this dot sequence: 1 , 3 , 2 , 3 , 4 , 3 , 5 , 3 . Repeat 6 times.

For a greater challenge, jump with high knees. Page 1 of 4

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Quickness Exercises
1. Quick Arrows Facing forward, start on sequence: , , , . Take 4 quick steps in place on each arrow to this . Repeat 6 times.

1 3 4

For a greater challenge, jump with high knees. 2. Lateral Speed Facing forward, stand on 3 . Take quick steps to this sequence: step in place with left foot, right foot, left foot, and reach with right foot to on 4th step. Step in place with left foot, right foot, left foot, and reach to on 4th step. Repeat 6 times and then switch sequence to reach to with left foot every 4th step. For a greater challenge, twist body and reach to 3. Left & Right

2 instead of

( 1 instead of

).

Facing forward, stand on . Take quick steps to this sequence: step in place with left foot, right foot, left foot, and step right foot to , step left foot to . Step in place with right foot, step left foot to , right foot to . Step in place with left foot, step right foot to . Repeat 6 times. For a greater challenge, use 4. Cross Body Facing forward, stand on 3 . Take quick steps to this sequence: step left foot to 1 , right foot to 1 , step left foot back to 3 , right foot back to 3 . Turn and cross your body with left foot to 2 , step with right foot to 2 . Repeat back and forth with 2 & 3 . Turn and step between 5 & 3 twice, and then between 4 & 3 twice. Repeat 6 times. For a greater challenge, face the same direction the entire time. 5. Home 3 Facing forward, stand on 3 . Take quick steps to this sequence: step with right foot in place, reach with left foot to , step in place with right foot, step with left foot back to 3 . Step with right foot to , step in place with left, step back with right to 3 . Repeat 6 times. For a greater challenge, add diagonal direction. Take quick steps to this sequence: left foot on , right foot on 5 , step in place with left foot, step with right foot to , step with left foot to 4 , right foot to 3 , left foot to 3 , right foot to , left foot on 3 , right foot to 3 , left foot to , right foot to , left foot to , right foot to dot 2, left foot on , right foot to , left foot to 1 , right foot on . and instead of and while facing forward.

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Reaction Exercises
1. Quick Feet Facing forward, run in place on 3 . Steps are quick and feet shouldnt come more than 1-2 off the mat. Teacher calls out a number. Quickly jump to that dot with both feet. Teacher continues to call out numbers, varying the time between each number called. Repeat 8 times. For a greater challenge, mix arrows into the sequence. 2. Arrow Twist

1 3 4

Facing forward, bounce with both feet on 3 . Bounces are quick and feet shouldnt come more than 1-2 off the mat. Teacher calls out an arrow direction. Jump and turn your body to that direction, landing on the arrow. Continue bouncing on that arrow until another direction is called. Teacher varies the time between each arrow called. Repeat 8 times. For a greater challenge, jump with high knees to the next arrow. 3. Trunk Twist Facing to the right, jump 5 times with left foot on and right foot on . On the 6th jump, turn your body in the air so left foot is on , right foot is on . When teacher calls out, Dots! jump and turn your body so left foot is on 4 , right foot is on 2 . When Dots! is called again, turn so left foot is on 1 , right foot on 5 . When teacher calls out Arrows! switch back to arrow sequence. Repeat 6 times. For a greater challenge, jump with high knees. 4. Running in Place Facing forward, run in place on 3 . Steps are quick and feet shouldnt come more than 1-2 off the mat. Teacher calls out an arrow direction. Quickly reach and tap that arrow with 1 foot and return to 3 . Teacher continues to call out arrows, varying the time between each number called. Repeat 8 times. For a greater challenge, mix numbers into the sequence. 5. In & Out Facing forward, jump with both feet to this sequence: right foot on 3 , left foot on , right foot on 3 , left foot on 3 , right foot on , left foot on 3 . Continue this sequence until the teacher calls out, Dots! The sequence then changes to: left foot on 1 , right foot on 5 , left foot on 2 , right on 4 . Repeat 8 times. For a greater challenge, jump with high knees.

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Cognitive Exercises
1. Sequence Stand below mat facing forward. The teacher calls out this sequence: 5 , 3 , 2 , 1 , 3 , 4 . Jump with both feet to each dot, jumping as many times as the dots worth before jumping to the next (i.e. jump 4 times on 4 ). Repeat 6 times. For a greater challenge, start on 3 facing forward. Return to 3 and jump 3 times after each number, following this sequence: 1 , 3 , 2 , 3 , 5 , 3 , 4 , 3 . Continue to jump the number of times on each dot that its worth. 2. Addition

1 3 4

Stand below mat facing forward. The teacher calls out a number. Jump on the numbers that add up to that number before jumping off the top of the mat. There is no limit to the number of dots and how many times you jump on a certain dot. The only rule is 1 can only be jumped on once. Run around the mat and back to the starting position for the 2nd number. The teacher follows this number sequence: 10, 6, 13, 19. For a greater challenge, jump on each dot the number of times the dot is worth (i.e. jump to 3. Compass Facing forward, run in place on 3 . Steps are quick and feet shouldnt come more than 1-2 off the mat. The teacher will call out a question and the answer is always a direction. Reach to whichever direction is the answer, taping foot once, and returning to 3 . Directions: - Arrows: (North), (South), - Dots: 1 (NW), 2 (NE), 4 (SW), (East), (West)

5 , jump 5 times before jumping to the next dot).

5 (SE).

Sample Teacher Questions: - North: What direction do birds fly in the spring? Which pole does Santa call home? - South: What direction do birds fly in the winter? Which direction is Antarctica? - East: From which direction does the sun rise? The Atlantic Ocean is this direction from the U.S. - West: From which direction does the sun set? The Pacific Ocean is this direction from the U.S. For a greater challenge, call out questions that ask for the opposite direction. - Sample questions: What is the opposite of North? What is the opposite of east of Southeast? 4. Fruits & Veggies Facing forward, run in place on 3 . Steps are quick and feet shouldnt come more than 1-2 off the mat. The teacher calls out a fruit or vegetable. Reach to whichever colored dot that corresponds to the fruit or veggie called. Repeat 6 times. Sample colors for each dot: - Fruits: Strawberry, Orange, Banana, Pear, Grape - Vegetables: Tomato, Carrot, Corn, Broccoli, Eggplant For a greater challenge, run in place with high knees. 5. Grocery Shopping Stand below the mat. The teacher calls out a grocery shopping request that includes: a direction, aisle number, quantity, and a fruit or vegetable. Jump with both feet to the appropriate arrow or dot. For the aisle number and quantity, jump as many times as the dot is worth (i.e. 4 jumps on 4 ). Repeat 6 times. A sample shopping request and instructions are listed below. Movements on the mat are in all caps/bold. - Take a LEFT at AISLE 4 for 2 BANANAS. * LEFT = jump to * AISLE 4 = Jump to 4 and jump 4 times * 2 = jump to 2 and jump twice * BANANAS = jump to the yellow dot For a greater challenge, say the entire shopping request before the student starts jumping. Do not repeat it. Page 4 of 4
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