HOME Agility Drills Core Strength

Agility: Press up

Wow what a great website, I have found Sportplan an important tool...

Monique

DESCRIPTION

Full press ups, no knees down. A good press up is the opposite of a chest press, pressing the arms up from beside the chest rather than up by the shoulders

READ MORE

READ LESS

OFTEN USED WITH...

Fast feet

Side step facing the middle of the circle - is side stepping in a squat position with back straight, head up. This is a great warm up that doubles as fitness. Make feet fast in side step to wake the link between brains and muscles up. This exercise can be done multiple times within the warm up.

Speed Footwork

High Skip

Use arms to help drive the knee up and simultaneously explode off the floor with the opposite leg and foot to gain as much height as possible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long distance. The explosive phase is the up, the recovery phase in-between.

Speed Footwork

Side Step

Rapid side steps. Take a step to left foot out to the side then bring the right foot to meet left. Stay on for toes and stay tall. Make sure you do the exercise in both directions.

Speed Footwork

Burpee

The beginning of exercise is the same as the squat thrust, bring feet together up underneath chest. From there move weight backwards and jump up.

Similar to a squat thrust, begin in a squat position with hands on the floor in front of you.

Then kick your feet back to a pushup position and then return your feet to the squat position.

Finally, leap up as high as possible from the squat position.

Speed Footwork

1158937

2386

SIGN UP NOW FOR FREE

search our library of 100's agility drills
create professional agility coaching plans
or access our tried and tested agility plans

Agility

MORE Core Strength DRILLS

Bicycles

An exercise for the abdominals

Core Strength

Press up

Full press ups, no knees down. A good press up is the opposite of a chest press, pressing the arms up from beside the chest rather than up by the shoulders

Core Strength

Swiss Ball alternate leg hamstring curl

A leg and core stability exercise

Core Strength

Abdominal Crunch

An exercise concentrating on the abdominals

Core Strength

Arm and leg raise

Opposite arm and leg raise.

Core Strength

Dorsal Raise

An exercise for the lower back, Erector Spinae

Core Strength

Horizontal Scissors

Lay on the ground. Keep your legs straight. Lift your legs and do horizontal scissors. Make sure that lower back is touching the ground.

Core Strength

Kneeling Ab burner

An abdominal and core exercise

Core Strength

Plank

The plank (also called a front hold, hover, or abdominal bridge) is an isometric core strength exercise that involves maintaining a difficult position for extended periods of time. Tummy facing the ground, tummy and bum tight. Don't let head drop try to keep a straight line from base of head to coccyx.

Core Strength

Raised leg abdominal crunch

An exercise for the abdominals

Core Strength

Reverse Bridge

A core stability, and proprioception exercise

Core Strength

Side plank

A side plank, this is essentially the same as a regular plank but you are on your side with you weight on just on arm. Keep your body in a straight line the same as you would on regular plank. Keep everything tight.

Core Strength

Sit up twist

Lie on the floor on your back. Bend knees so that your feet are flat on floor and put tongue to the roof of your mouth to engage neck and upper back muscles. Hands on the side of head sit up by trying to row up the spine. Tuck chin into chest and curl the spine. Twist the left elbow to touch right knee and then right elbow to touch left knee. And curl back down keeping the chin tucked in. Lie down slowly. Then come up again but alternate which elbow touches which knee each time.

Core Strength