This class is going to be so much fun! Agility Day!
6 Rounds of bouncing.
Rounds will take place using the following format
– 40 Seconds Jump Rope
– 20 Seconds Active Rest (Boxing bounce)
– 40 Seconds Agility drill (**see below***)
– 20 Seconds Active Rest (Boxing bounce)
The Agility drill is the only thing that changes per round. Adjust jumprope singles or doubles for recovery as needed.
The goal here is for smoothness first. Then continually build speed if possible throughout the 40s interval
**Agility drills for each round as follows**
1) Jumping jacks
2) high knee running in place
3) speed skater lateral jumps (use a distance and pace that feels comfortable)
4) 2 foot lateral hops in box pattern
5) 2 foot lateral hops in other direction
6) low squat jump twist
Rebound plyo conditioning
You should not feel tired during these. The rest is long on purpose. Keep amplitude (height) of the jump low to manageable. Aim for smoothness and quickness.
-15s switch feet.
-45s rest
-15s 2 foot lateral hop
-45s rest
-15s 1 foot in, 1 foot out
-45s rest
-15s one legged lateral hop over line see
-45s rest
-15s one legged (other leg) lateral hop over line
-45s rest
-15s one legged box pattern
-45s rest
-15s one legged (other leg) box pattern
-45s rest
-15s one legged forward and backward hop
-45s rest
-15s one legged (other leg) forward and backward hop
-45s rest