AGILITY/EXPLOSIVE TRAINING

Core:

Plank (1 min x 3)
Progression: 1. Static
2. Alternate Legs
3. One leg Hold and lift

Side Plank (1 min x 3)

Progression: 1. Static
2. Raise and Lower Hip
3. With leg lift
Glute Bridge (45 sec x 3)
Progression: 1. Both Legs
2. Single Leg

Strength Focus:

Hamstrings Hold with Partner (2-3 sets x 8 reps)

Walking Lunges (3 sets x 15 each leg =30 total)

Progression: Add broomstick or rod on back
Add Dumbbells

One-Leg Squats with leg on bench (2 sets x 10 each leg)

Progression: Add Dumbbells

Squat w/ weight (3 sets x 10 reps) (Let’s talk about what you have available and
where you are in the season)

Explosive Focus:

Jump Squat -quick jumps for maximum height after a quick quarter squat (3 sets
x 12 reps)

Explosive Bench Step ups (2 sets x 10 each leg)

Single Leg Jump Squats with leg on bench (2 x 8 each leg)

Double Foot – Broad Jump – (Hop & Hold x 5 jumps, Continuous x 5 jumps)

Single Leg Fwd Jumps - (Hop & Hold x 5 jumps, Continuous x 5 jumps)

Squat
Progression: Air Squats Fast (quarter squats done as fast as possible) 2 sets x 15 reps
Squat (slow 4 seconds going down, then explode in a jump) 2 sets x 8 reps
It is not the exercises that make you explosive. It is the way you do the exercises
(effort, intensity, technique) that give you results.

Day 1 Day 2 Day 3

Static Plank Static Plank Static Plank
Side Plank Side Plank Side Plank
Glute Bridge Glute Bridge Glute Bridge
Walking Lunges Hamstrings Hold with Walking Lunges
Partner
One-Leg Squats W/ leg Walking Lunges One-Leg Squats W/ leg
on bench on bench
Jump Squat Jump Squat Jump Squat
Explosive Bench Step Single Leg Jump Squats Explosive Bench Step
ups with leg on bench ups
Double Foot – Broad Double Foot – Broad Double Foot – Broad
Jump Jump Jump
Air Squats Single Leg Fwd Jumps Air Squats
Air Squats