Agility Circuit

A footwork and change-of-direction circuit for healthy, active individuals. Warm up thoroughly and allow full recovery between efforts. Not intended for fall-risk populations.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Lateral Side Shuffle
20s x 3
Warm-up; stay low.
2
Agility Ladder: Two Feet In Each
3 passes
Quick light feet; match speed to skill.
3
Agility Ladder: Lateral In-Out
3 passes each lead
Hips low.
4
Cone Zigzag Run
4 runs
Push off the outside foot.
5
Cone T-Drill
4 reps
Full recovery between reps.
6
Carioca (Grapevine Run)
2 lengths each direction
Rotate hips freely.

Find this in my week builder

Opens the builder on Neuromotor (Balance/Agility/Coordination), where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.