This agility workout is a Tabata – meaning short intervals of 20 seconds of work with 10 seconds of rest between. The hard work of Tabata is definitely worth it – if you work to 100% of your capacity, you’ll get maximum results with minimal time commitment.
Stability Training: Single leg squats – 30 to 60s each side
All-Star Speedy Feet 2 Workout:
This session follows the Tabata protocol: 20 seconds of work (HARD!) / 10 seconds of rest, 8 times. Maintain good form, but push yourself to produce as many reps as possible, with fast feet, for each interval!
- Repeat 1 through 4 again – swap sides for the agility hops!
- Rest 1 minute
The above sequence is 4 minutes + 1 minute of rest. Repeat that entire sequence two more times, for 3 rounds total!
Finish: Cool down with 3-5 minutes jogging or marching. Stretch!
Printable: 2017-07-09 speedyfeet-2
Explanations and modifications:
Suggestions for making this easier: High knees to replace Spidermans; go slower; do 2-foot agility hops; do fewer rounds of the workout.
Suggestions for making this harder: Go faster! Do more rounds :)