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Agility: Fast feet

What a fantastic tool. I 've found a few drills that are unfamiliar,...
Wes, Rugby Coach

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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.

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Side Step | 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
High Skip | 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
Press up | 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
Grapevine | Speed Footwork

Grapevine:

This is a fun warm up and really improves movement.

  1. Step out to your right side on your right foot. The left leg crossed behind the right foot to place the left foot on the ground.
  2. Step out to the right again with the right foot and bring the left foot this time in front of the right leg.
  3. Repeat in the opposite direction so that the left leg leads.

Speed Footwork
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