Speed (week 5-6)
uap-six-week-speed-agility-conditioning

Forward Frog Jumps

the purpose of this drill is to get full extension of ankles, knees, and hips
propel yourself explosively upward and a little bit forward

Three Step Approach Jumps

Reach up with the arm opposite the leg pushing off the ground for maximum reach height (lay-up style)

Waltz Step Agility

Works on quick feet, hip action, and change of direction.
Center of mass should remain at about the same height as the feet move underneath

Practice the movement slowly to understand the footwork pattern before working on speed.

Slow practise:

When the footwork pattern is mastered, go at full speed:

aim for both speed and accuracy of foot placement
center of mass should remain on the line created by the cones
keep your head up, not looking at your feet

Zig Zag Sprints

You should be using the jab step or waltz step in each turn. practice both!