Single Leg 5-Dot Drill

The single-leg version of the 5-dot drill is quite challenging. Make sure to master the movement pattern on both legs at a slow speed before trying to race through the dot sequence. Before attempting this drill ensure that you have good single-leg stability in movements such as the 1-Leg Box Squat to avoid power leakage and added strain to your joints at speed.

3-Hurdle Drill - Pause

The 3-Hurdle drills are a good low-level introduction to using hurdles. Focus on your tempo. Alternate your arms and legs at steady pace in order to establish this tempo. Exaggerate the pause at the end of each row to really improve your ability to stop on a dime and change direction. As with all agility drills - be light on your feet. Create as little noise as possible with each step.

Ladders- Slalom Full

This drill is not as confusing with foot placement as a number of other ladder drills. It feels quite easy going forward - the kicker is performing it going backward. The focus here is mastering the rhythm of your hips and feet moving forward, and then using that feeling to go backwards without looking and without disrupting the ladder.

Ladders- Carioca

The Carioca is a nice progression from the 2-in-Right/Left drills. As with all new agility drills - learn the drill and master the proficiency at a low cadence before ramping up the speed. Stay light on your feet and focus on the rhythm and tempo of your feet as you move through the ladders. Stay light on your feet and focus on the rhythm and tempo of your feet as you move through the ladders.

This week's Building Block is an Agility and coordination workout - 5-exercise workout challenging your coordination and motor control.

MB Walkovers

Start kneeling with the MB in front of you. The weight of the MB is not a factor. The bigger, the MB, the easier it will be to control when starting out. Place your hands to the left of the MB. Press up into a pushup position. When stable, walk up on to the MB with your right hand first, stabilise, then follow with your left hand. Stabilise with both hands on the MB, then walk off leading with your right hand, then left. Pause on the right of the MB in the pushup position. Repeat the movement, walking back to the start position. Focus on keeping hips in-line. Avoid swaying movement through mid-section. Repeat for prescribed reps.