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 speed
development
Speed, Agility and Quickness
Circuit
Circuit 5 -
Lateral
Ladder
All drills will be done in a lateral
fashion.
- Side
shuffle- Begin by standing sideways to
the ladder.
Leading with
your right foot place both feet in the
box. Repeat
this procedure
throughout the ladder.
At the end lead with your left
foot and again
repeat the procedure through the ladder.
- Carioca-
Begin standing sideways to the ladder.
Cross-step with the
right foot into the first square in
front of the left leg.
Cross the left foot
into the second square. The left foot
should cross behind the right leg.
Cross-step with the right foot
into the third square.
The right foot should
cross behind the left foot. The left
foot crosses over in front of the
right
foot into the next square.
Repeat this sequence through the
ladder.
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