| Agility and Ladder Drills | |
| https://www.youtube.com/watch?v=67XP-AekUoA | |
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| Do two cycles of the following set of six exercises, then do the ladder drills as time permits  | |
| Three lateral hurdles and hold  | |
| Side to side hurdle jumps | |
| Boom. boom, boom. boom, boom, boom  | |
| Speed lunges  | |
| Banded side, Shuffle service box  | |
| Speed crossover service box  | |
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| Lateral In,In, Out, Out | |
| Two-Foot Lateral Hops In and Out | |
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| Intermediate Agility Ladder Drills (starts at 2:06) | |
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| High Knee Run | |
| Straddle Squat Hops | |
| Quick Hopscotch | |
| Two-Foot Lateral Hop | |
| Ali Shuffle | |
| 180 Degree Rotations | |
| Jumping Jack Variations | |
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| Advanced Agility Ladder Drills (starts at 3:57) | |
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| In, In, Out ,Out | |
| Icky Shuffle | |
| Icky Shuffle variation | |
| Heisman Shuffle | |
| 2 In, 2 Out Weaving | |
| Forward, Backward Hops | |
| Cross Behind | |
| Backward Cross in Front | |
| Quarter Turns | |
| Two Forward, One Back | |
| Hopscotch | |
| Single, Double Rotations | |
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| More advanced: https://www.youtube.com/watch?v=4taYjKlmihU | |
