Compound Agility Drill
This
drill can be set up in a variety of ways; all of the
distances and angles
of the hurdles are set up at
random.
From
the starting position A, each player (one at a time)
sprints to the first hurdle, and then does the
designated movement.
1. Inside crescent kick over every hurdle, with right
leg.
2. Inside crescent kick over every hurdle, with left
leg (this requires a very intense change of
direction).
3. Outside crescent kick over every hurdle, with right
leg (this requires
a very intense change of
direction).
4. Outside crescent kick with left leg.
5. Combination crescent kicks, inside right + outside
left over the same hurdle before sprinting on to the
next.
6. Combination crescent kicks, inside left + outside
right over the same hurdle before sprinting on to
the next.
7. Inside right followed by inside left on alternate
hurdles.
8. Outside right followed by outside left on alternate
hurdles.
The
player must sprint maximally in between each hurdle,
and execute the designated movement as fast as
possible.
To
make the exercise even more intense have all of the
hurdles at varying heights and varying spaces
between each one.
At
the end of every circuit A to B, walk or jog back to
A.
