Exercises

Sports Training Programs by the Pro

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Figure 8 Agility Drill

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 2 markers 5m apart – Starting at the first marker shuffle laterally to the second marker – Move around the second marker and back to […]

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MAS Grids

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Aerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Set out 4 markers in a rectangle at the distances specified in your training program – Starting in one […]

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Double Z Agility Drill

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 4 markers in a 5m square – Starting at the first marker, sprint along the side of the square to the second marker (red arrow) […]

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Star Agility Drill

Sport: Rugby League, Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description – Set out 4 markers in a 10m square, with a fifth marker in the center – Starting at the marker in the middle sprint to […]

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Low Skips

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Nil Exercise Description – Skip forwards, keeping your body upright and toes up – Focus on an aggressive ground strike and maintaining a […]

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Diamonds Netball Drill

Sport: Netball Focus: Speed, Agility, Aerobic Conditioning Muscle Group: Running Equipment: Netball Court, Markers Exercise Description – Start on the Baseline, backpedal 2m and then sprint forward 7.5m – Backpedal back to the Baseline and then lateral shuffle 3m – […]

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Leg Raises from bench

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Core Muscle Group: Abs Equipment: Bench Exercise Description – Lie with your back flat on a bench and your legs extended in front of you off the end – […]

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M Agility Drill

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers, Agility Poles Exercise Description – Set out the markers in an 8m square, with one marker in the middle (so that it looks like an ‘M’) – Starting at the […]

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Diagonal Bounds into Sprint

Sport: Netball Focus: Speed, Agility Muscle Group: Running Equipment: Markers, Agility Poles Exercise Description – Set out 5 markers over 10m at various distances and directions & a final marker a further 5m from the final marker – Perform lateral […]

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T Agility Drill

Sport: Touch Football Focus: Speed, Agility Muscle Group: Running Equipment: Markers, Agility Poles Exercise Description – Set up 4 markers or agility poles in a ‘T’ shape with 5m between each marker – Starting at the bottom of the ‘T’, […]

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