Athlete Agility & Neuromuscular Performance

A performance-oriented session blending ladder/cone agility, reactive drills, and landing stabilization for healthy athletes. Warm up fully; emphasize quality of movement over volume.

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
Agility Ladder: Two Feet In Each
3 passes
Warm-up footwork.
2
Carioca (Grapevine Run)
2 lengths each way
Hip mobility and coordination.
3
Cone T-Drill
5 reps
Sharp cuts; full recovery.
4
Shuttle Run (Line Touches)
5 x line touches
Controlled deceleration into turns.
5
Hop-and-Stick (Landing Stabilization)
6 reps x 2 per leg
Stick single-leg landings; non-slip ground.
6
Single-Leg Deadlift Reach
8 reps x 2 per leg
Proprioceptive control; flat back.
7
Reactive Stepping Drill
8 cued steps x 2
Add a partner reaction cue.

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.