Exercises

Sports Training Programs by the Pro

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Soccer Agility Weave

Sport: Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up 4 markers in a row 1m apart – Player weaves in and out of markers with ball, pass to partner and accelerates over the specified distance, […]

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Russian March

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Nil Exercise Description– Lift your legs high as you walk forward, keeping your legs straight – Focus on contacting the ground with the […]

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Soccer Pro Agility Sprint

Sport: Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up 4 markers 5m apart – The player starts on the middle marker – Player passes, volleys or heads the ball back and forth – When the […]

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Rugby League Anaerobic Capacity Tempo Runs

Sport: Rugby League Focus: Anaerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers as shown in the diagram – Starting at the first marker run 40m to the third marker – Turn around and run 40m […]

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Rugby Union Agility Box Advanced

Sport: Rugby Union Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers as shown in the diagram into 2 x 5m squares – Starting at the intersection of the two squares, run to each corner […]

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Repeat Swerve Strides

Sport: Rugby League Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers as shown in the diagram at 45 degree angles, 8m apart – Run around each marker through the drill – This is one […]

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Rugby League Anaerobic Capacity Test

Sport: Rugby League Focus: Anaerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description – Set up the markers as shown in the diagram into 3 x 10m squares – From the starting position (blue dot) accelerate in the direction of […]

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Rugby Union Agility Box

Sport: Rugby Union Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers as shown in the diagram into 2 x 5m squares – Starting at the intersection of the two squares, run along the intersection […]

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Tempo Swerve Strides

Sport: Rugby League Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers as shown in the diagram below – From the starting position, run around each marker through the drill – This is one rep

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Rugby League Team Defense Fitness Drill

Sport: Rugby League Focus: Aerobic Conditioning Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers as shown in the diagram – From the starting point, accelerate forward 10m to the second marker, then turn and accelerate diagonally back […]

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