Speed, agility and toning exercises are designed to work all your leg and core muscles or back and stomach muscles as well as the tendons in your body. It is important to train at your fitness level.
You will need a towel, water for drinking during your exercise, dumbbells and the cones. First you start with your warm up for 10 minutes.
THREE-CONE OR L DRILL: To set up the L Drill you need three cones set up five yards apart from each other in the shape of a L. This will end up looking like you are one cone short of a complete square. Touch the floor at the first cone with your hand. Return to the starting con and touch the floor with the same hand. Whichever hand you choose to touch the floor with has to be used both times, sprint around the middle cone and figure eight around the far cone.
Make a turn at the middle cone and finish through the line. Use your speed to accelerate as fast as you can around that middle cone.
ALTERNATE DUMBBELL PUNCHING: Stand with a dumbbell in each hand , arms bent and dumbbells held near your chin. Punch out one hand at a time and return to starting position.
PRO AGILITY SHUTTLE: Also known as the five-10-five, this is the most popular combine drill used to measure quickness and agility. Squat when you stop, feet apart, hips between the knees. It is s short sprint but still a sprint.
Change of direction is both speed and explosion. Touch the floor with the same hand as the direction you are going, if you are going right touch with your right hand, if you are going left touch with you left hand. Whichever direction you are running, that same foot is placed slightly back to open your stance. Place you toe to instep with your feet shoulder width apart or slightly wider. The arm of the direction you are running is relaxed, hanging from the shoulder, slightly bent.The body and hand go down together and up together , when living the first cone look quickly at the far cone and accelerate in a short sprint but still sprint.
PRONE TRUNK EXTENSIONS: Begin by lying face down on the floor with your legs straight and your arms forward (they would be overhead if you were standing up), slowly raise your chest, shoulders and arms up toward the ceiling as high as you can, keeping your toes in contact with floor at all times . Then slowly lower your chest, shoulders, and arms down to the floor, but do not rest on the floor maintain some muscle tension throughout your back for the entire exercise.
JOGGING ON SPOT: Stand with feet together with the balls of your feet you can start jogging on the spot for about three minutes. Keeping your knees slightly bent using the balls of the feet will help you to jog faster , then you will be done with your workout.