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.

Burpee Box Jumps

Starting out use a box that is knee-height. As you improve at this exercise you can increase the box height. Start standing with feet shoulder-width apart. Perform a burpee without the pushup. Bend down to place your hands on the ground. Jump your feet back to end in a pushup position. As your feet touch, bring them back in one movement towards your hands. From this position stand up, then jump on to the box. As you get more familiar with the exercise, work on jumping from the crouched position on to the box. Focus on controlling the jump from the crouched positio to the box, especially as you tire. Step down from the box and repeat for prescribed reps or time.