Phase 1 Week 4

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Phase 1Week 4
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Day One, Week 4Periodized Strength Training
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Day 2, Week 4 SAQ Core
See Agility Ladder Diagrams. When running
Agility Ladders, the exercise is performed twice
per set. If performing this exercise when coaches
are not present, please perform one of the
alternate exercises.
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Day Three, Week 4Periodized Strength Training
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Day Four, Week 4S.A.Q. Core Training
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Day Five, Week 4Periodized Strength Training
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Agility WorkDiagrams
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Agility Circuit 1
5 meters
backpedal
5 meters
Shuffle to left
Shuffle to right
Sprint to finish
END
Sprints between cones
sprint
START
Slalom Run
2 meters
sprint
2 meters
2 meters
2 meters
15 meters
9
Agility Circuit 2
Agility Rope Ladder Advance through ladder by
putting two feet in each square, then one foot
out This is the Icky Shuffle.
Run between cone gates then backpedal around
the deep cone and attack into the next gate.
Decision Gate If the coach moves left, you move
right
5 meters
END
sprint
Shuffle to left
Shuffle to right
5 meters
backpedal
START
sprint
10
Basketball Court Agility 1Distances given are
on a regulation size NCAA basketball court that
measures 84 from baseline to baseline.
NOTE The sprint lines are drawn across the
court for clarity. However, this agility work
is designed to be performed in a single-file
line.
15.38 meters
Sprint to opposite free-throw line
END
Sprint
START
Sprint
Shuffle to left
Backpedal
Sprint
Shuffle to right
Sprint to opposite free-throw line
Slalom around block and free-throw tabs, sprint
to baseline
5.85 meters
5.85 meters
7.07 meters
7.07 meters
12.92 meters
25.85 meters
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Basketball Court Agility 2Distances given are
on a regulation size NCAA basketball court that
measures 84 from baseline to baseline.
15.38 meters
Sprint to workout partner
END
START
Sprint to opposite free-throw line
Decision Gate If partner moves left, you move
right
Run into and backpedal out of block and tabs
Shuffle to left
Shuffle to right
Backpedal
Sprint
5.85 meters
7.07 meters
7.07 meters
12.92 meters
25.85 meters