Exercises to improve Speed – Agility and speed Training Workouts


Quickness, Explosiveness, First Step Speed Drills for Basketball (Full Basketball Workout!)

Video taken from the channel: THINCPRO Basketball


8 Exercises to Improve Speed, Agility & Power

Video taken from the channel: SOCCSTER


Best Plyometric Exercises for SPEED

Video taken from the channel: Criticalbench


Top 3 Agility & Speed Drills (IN HOME)

Video taken from the channel: TappBrothers


Sports Endurance Workout Stamina, Speed, and Agility Workout

Video taken from the channel: FitnessBlender


speed workout | explosive running speed agility quickness

Video taken from the channel: HellahGood


5 Essential Speed and Agility Drills | Increase Your Speed and Change of Direction

Video taken from the channel: 7mlc

15 Squat Jumps. 15 Single Leg Ventral Hops (on each leg) 15 Burpees. 15 Lateral Jumps. 15 Jumping Lunges (alternating) 15 Agility Dots (each leg) 15 Mountain Climbers. Cool Down & Stretch.

Do this sports training workout 2-3 times through three times a week, starting a. Workout #2. A. Slideboard or lateral speed shuffles: 5–8 sets x 20-30 seconds; rest 1–2 min between sets. Set up 2 cones 5 yards apart, and shuffle.

Step Hurdles. Hurdles come in a range of heights and widths and are great for running agility drills. Depending on the height of your hurdles, you can run over them, hop over them, and sidestep over them. After you find your groove over time, you can increase your step hurdle speed and boost your agility.

We hope that these 10 Best Speed And Agility Training Exercise & Workouts Tips enable you to finish your training with a bang and boost your fitness levels faster. 36 rows · Agility Ladder Drills Ankle Zig-Zag Hop (Single Leg) Lower Body. medium. Agility Ladder.

Speed and agility training drills are designed to work all your leg and core muscles, as well as the tendons in your body. It is important to train at a level that is equal to your game intensity to help increase your performance and to minimize injury. Cone drills build leg strength and explosion on their one, but it is your intensity and rep scheme that will change the workload.

Speed training should be a combination of exercises that boost velocity, coordination, cardiovascular endurance, and agility. These 6 exercises for improving speed are excellent for any sport but particularly beneficial for those who play basketball, football, rugby, volleyball, and soccer. Lunge. SPEED For SPortS PErFormancE Sample Speed training Workouts The following are four sample speed workouts for the complete training year: early off-season, late off-season, preseason, and in-season. Each workout contains a warm-up, technique drills, training exercises, and injury prevention exercises.

All of the exercises in this Sports Endurance & Agility Workout support the ability to move quickly, move with precision, and outlast an opponent. Nearly all of the moves that make up this routine employ the principles of plyometric training, which can help speed/shorten the reaction time of. Speed kills. Perhaps this fact is no more apparent than in football. A football field is only 100 yards long and 53.33 yards wide.

The faster a player can navigate that space, the more dangerous.

List of related literature:

Treat drills to improve agility in the same manner as speed work.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

For agility ladder exercises, visit BeyondTrainingBook.com/ladder.

“Beyond Training: Mastering Endurance, Health & Life” by Ben Greenfield
from Beyond Training: Mastering Endurance, Health & Life
by Ben Greenfield
Victory Belt Publishing, 2017

There are a number of drills that can be used to improve agility.

“Physiological Aspects of Sport Training and Performance” by Jay Hoffman
from Physiological Aspects of Sport Training and Performance
by Jay Hoffman
Human Kinetics, 2002

Specificity of sprint and agility training methods.

“Periodization: Theory and Methodology of Training” by Tudor Bompa, G. Gregory Haff
from Periodization: Theory and Methodology of Training
by Tudor Bompa, G. Gregory Haff
Human Kinetics, Incorporated, 2018

Secondary methods of speed and agility training include sprint resistance and sprint assistance.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

Other higher-intensity 224 Training for Speed, Agility, and Quickness

“Training for Speed, Agility, and Quickness” by Lee E. Brown, Vance Ferrigno
from Training for Speed, Agility, and Quickness
by Lee E. Brown, Vance Ferrigno
Human Kinetics, 2005

Incorporating agility training and backward movement into a plyometric program.

“Developing Agility and Quickness” by NSCA -National Strength & Conditioning Association, Jay Dawes, Mark Roozen
from Developing Agility and Quickness
by NSCA -National Strength & Conditioning Association, Jay Dawes, Mark Roozen
Human Kinetics, Incorporated, 2011

Exercises such as tape hops, box drills, and sport cord lunges will increase speed and agility, which are necessary for the athlete in all sports.

“The Athlete's Shoulder E-Book” by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
from The Athlete’s Shoulder E-Book
by James R. Andrews, Kevin E. Wilk, Michael M. Reinold
Elsevier Health Sciences, 2008

Plyometric exercises increase agility, speed, power and strength and are incorporated in later stages of rehabilitation.

“Fundamentals of Orthopedics” by Mukul Mohindra, Jitesh Kumar Jain
from Fundamentals of Orthopedics
by Mukul Mohindra, Jitesh Kumar Jain
Jaypee Brothers,Medical Publishers Pvt. Limited, 2017

To acquire this skill, use plyometric drills, which are exercises designed to build explosive speed.

“Martial Arts For Dummies” by Jennifer Lawler
from Martial Arts For Dummies
by Jennifer Lawler
Wiley, 2011

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Thanks for coaching us!!! Appreciated!

    Can we have a video on complete workout/plan please?

    Like something we can follow on daily basis, e.g. Monday Strength, Tuesday Footwork drills etc…

  • Does this help when you’re getting back into running? After not running for atleast 2 years i Was running this weekend and below my knees were in pain for a whole day. Any idea whats wrong?

  • Thank you so much man, this video is exactly what I’m looking for and I’ll definitely tuning into your channel from now on ���� You earned a sub!

  • When you jump with the weight, you should drop it before you hit the ground. You don’t want to compress the discs in your vertebrae.

  • Love your stuff! Using many of these routines for my son during winter break from his club. I love what you do for your audience. Thank you!

  • Can you recommend me some cleats? I have running shoes but the top is soft, so it’s going to rip if I keep doing SAQ(which is the way I want to primarily train), and the bottom barely grips, so I can’t really get a good hard angle when doing certain things. I would really love a reply because there’s so many kinds of cleats and I don’t want to buy something I’m going to destroy or hate.

  • In my games i feel like i could score much more goals if i accelerated quicker like i feel like i run fast but i just start slow and react slow

  • I mean for those saying his information is incorrect that is very valid since I’m seeing many people give black-lash to people doing such. While his workout isn’t terrible he lack understanding on the topic thus shouldn’t be teaching it to such a large audience. The point of the plyometrics is to develop elasticity in tendons and muscles and power development. That much is correct. But do the exercise for 10seconds on and 10seconds of will hurt the quality of the reps and increase the usage of more endurance based fibres. When trying to train the ‘fast-twitch fibres’ one should perform exercise at high intensity with a lot of rest otherwise it just becomes a good endurance workout. 4/10.

  • All of these exercises are extremely effective. I’ve been following a similar program to get back into trail running and I noticed benefits immediately. You’re not just increasing your speed but also strengthening the connective tissue(s) of your feet, calves and ankles. Nicely done.

  • Thank you so much! This video is great. I’ve become bored of many of my speed drills and most videos are just the same old thing. I play tennis and changing direction is hugely important. These are definitely gonna spice up my training!

  • Hey, I’ve been running everyday now for 6 days now and I already feel proud of myself, but I have a question, I’m kinda worried for my muscle will it affect my muscles too much, I do calisthenics 2x upper body 1xlegs and abs almost everyday, also I do weighted bodyweight? Ty

  • Great set workouts, although I believe the addition of diagonal and linear bounds would greatly help an athletes power and speed development.

  • Thank you for the upload, whether it helps or doesn’t I’m grateful! It would appear you’re talking about cognitive ability, ultimately keeping your mind in shape! Through physical conditioning

  • Does Episoketren System really help to increase your soccer technique? I’ve read numerous good things about this popular training course.

  • Loved everything about this video form, speed, exercises, rest, etc. EXCEPT that it’s done on concrete!! Everything else is spot on.

  • It’s such a small detail to call it shuttle runs, but that just shows the positive mindset you have and put out. Your positivity is infectious. I’m now exclusively going to call them shuttle runs. Thank you for the amazing content!

  • 1.Lateral hop, left 16 reps, right 16 reps
    2.squat jump 16 reps
    3.vertical hops, left 16 reps, right 16 reps
    4.burpees 16 reps
    5.lateral jump 16reps
    6.jumping lunges 16 reps
    7.agility dots 16 reps
    8.mountain climb 16 reps
    (×2 ) two round ✌

  • Problem from those programs is no one tells you that if you loose weight and you are fat from nature you have to be in a diet for a lifetime ����

  • all that every day running made you less explosive. there is really no power/speed in your runs. Sry you could do better with your genetics and body structure

  • day 1: im very tired, i did Fitness Blender’s “30 Minute Cardio Kickboxing and Abs Workout At Home Abs and Cardio Workout”
    before this, and my left leg hurts more than my right because of the ventral and lateral hops, and because of the agility dots

  • Guys, these drills don’t increase your vertical. You have to do exercise which really strengthen your muscles to produce force. So, do squats, deadlifts and calf raises.

  • I would love to see you compete in a track race like 40, 800 or even 1500. it would be cool to see how fast you could go on the track with your speed and endurance!

  • How to improve speed
    Find a dog
    Disturb the dog
    You’ll need to do this daily.
    Next tip find cops
    Take a stone
    Throw at the car window
    You’ll need to do this daily.
    Soon you’ll observe you have beaten bolt.
    If your trying to run fast during a soccer game
    Irritate the most aggressive and angry player of the opposing team.
    Imagine he is a dog
    Run away from him

  • My guy, I am a soccer coach and I will be introducing this to all 4 of my teams, your energy and the beats make you just want to do it. Amazing job!, I hope you do many more like this.

  • This guy is such a great motivation. I love the way he teaches health motivation, and life tips in general. I just posted a vlog a few days ago about how to get off your butt and go do something. I’d love if any would want to support!!

  • congratulation for your vidéo, very nice ���� good luck for the next and sorry my english is bad. éducateur sportif de france ��

  • Actually a partner is NOT necessary for the third drill. All you need is google slides, and pictures of arrows that are pointing in different direction. You just randomly put the pictures into the google slides(one picture per slide) and then apply transitions to each slides. It is important to set random transition time for each direction picture and also set it to “after last animation”. That imitates the receiver/running back sees a tackle and the time is random, so it would be like the player is running and he sees the defender unexpectedly and make up decision and execute. And then just randomly change the slide order. This drill applies not only to football but some of other sports as well.

  • Hear this nha
    This my first time on this channel and when he said any beginner cld do these exercises…
    Then I saw ppl doing pushup with one hand and ting…and I thought it was a review on whats gonna happen
    I ready to click out��

  • Just watched on try on this tutorial. its really hard to do the 16reps with 2rounds. is it okay if I do some step only with 10reps? for example all 16reps but 10reps on burpees and 4dots

  • duude ur awsome! i don’t exersize much but this video just. encourages me to kinda get into it more!!! >:) let’s get this bread! keep being amaizing bro

  • Is there anyone can do 2 rounds in a row? I feel like dying when I finished 1 round, even though I have been doing this for 2 weeks.

  • I couldn’t even do one full round last week. But I kept going on. It’s my fifth day and I can do both the sets but I have to take a five minute break in between the sets. One more week and I am sure I can follow him without taking any breaks. I feel sooo good!:)

  • Coach, I’m just starting the drill, how can i know when I’m improving? And I’m 5’10 99 kg, I’m trying to lose weight using this drill and i play basketball

  • I started training my sprint speed with a sprinter and they run with such big strides it’s so hard to get used to running with big strides

  • I have both stamina and speed but I always want to get better and get faster and have better stamina because I play as a left wing in football (soccer) and I really do need agility speed,and stamina and this video is perfect and exactly what I was looking for thanks:)

  • Very nice exercises

    I would recommend incorporating this method

    #12REACT Response Training

    To improve your response speed

    Download the app from: http://www.12react.mobi

    Select 3 exercises you want to work on

    For each exercise, give a number and each time the number on the screen changes you perform the following exercise

    You can catch up on more options by using the links at the bottom of the app

    You can add more numbers or letters to your workout

    You can also change the speed the numbers change on the screen by long pressing the set and adjusting it to the workout program

    And of course, add more sets to work varied

    I’d love to hear your opinion on the app and method

    More examples of training can be found on the channel


    All the best Coach Agmon and #12React Reaction Workout team

  • I was lookin’ at this and realized that I could apply the single foot hop with a side kick and switch legs with sets of 6 (high×2, mid×2, low×2)

  • Do suicides count. Suicides are basically running to a certain point before turning around rapidly the. Darting back before doing this three times before going farther than the last time.

  • Coach, i got very slow motion when i play basketball. Will this drills make my motion fast than before. If this help me, until when i doing this drills.

  • Hi there, I want to know if Episoketren System, will really work for me? I notice many people keep on talking about this popular training program.

  • Hi, I asked my coach what my problems were in football: he told me that you were slow and playing with fear. What should I do to fix these problems?

  • I play volleyball and used to do long jump and triple jump… if you ever trained for track, sprinting or volleyball you seen all these since preseason. These exercises do work so I can tell from experience this coach knows what he is saying. Also these are not all exercises there are for increasing vertical nor speed. I think this is a good video and informative.

  • Just watched this video, completed round 1… And where was this video hidden…mannnnnn seven years before… I’m imagining how much more stamina I would have developed if only I watched this earlier…now round 2… bye

  • Coming from a track and field athlete I do those for warm ups everyday and is it just me or is his form not correct just trying to make sure so others get correct form so that y’all don’t get injured or hurt. Any runner who does these think that the form is not correct or what

  • My apologies. I used this video to share your ideas with my students at home for a daily challenge but even though I acknowledged you in my video I don’t feel comfortable with the video and have privatised it. Thank you for your brilliant video. Once again I apologise for any distress that I may have caused.

  • does this help in building speed too? cz im an athlete and im completely out of practice due to quarantine and i really need to practice my endurance and speed to run faster also improve my endurance..

  • Thank you HellahGod, you comment my video and this so motivated me. Im faster than my old version ������ I can run 33-34 km/h Glad You broo ��

  • I like your approach of agility training! You still see too many mistakes during agility training. We use 4 elements to train the agility. Cognition, decision making, reaction speed and COD. Combining more than one of these 4 elements in your training has a huge improvement in agility.

  • Good explanation! I will add to my home routines. A helpful app for Reactive Arrow is “Seconds” Interval in circuit training mode for random option. You can enter up, down, left, right for activities for 5 seconds which include activity + the wait for the next activity. You need to cover or keep the screen down because they show the next random actions smh. Just listen for audio cues.

  • There were race tournaments in our school today… I was called on the track and took my position… I was standing on my place but i wasn’t active at all… There was no stress in my mind and I didn’t give it my all… I ended up being at 3rd place… Idk what happened but my body was too weak and unready to run..this happened to me a few times as well so plzz someone help me overcome this problem

  • how many times shoud I do this per week? Also, do I focus on one aspect (speed/agility) for a whole week or mix up my sessions daily

  • Thanks. This would also be great for kids to do. Do you have any series focused on kids for helping to keep them active during the summer??

  • This doesnt make sense of “unpredictable”….u dont relate ur drill with reference, such drills are nothin new as our coach im pretty sure others as well always put us in constanstly direction changing reactin to his signal, as in boxin, u can make ur athlete move around u on his side and let him change the other way with a clap or a jab, or ive seen wrestlers catch ball thrown to random direction and do a rollover, i think it works same way,
    Anyway what i mean is maybe u need a partner to give a signal,

  • I’m not even sure where to begin. All’s I can say is, wow, 1M likes for what is, at best, a poor video. First, he seems like a nice guy-I’ll give him that. But for someone who supposedly is a CSCS and trains athletes I would expect him to know better. Plyometrics on concrete? Really? C’mon, man. One of the first principles of plyometric training is to be sure to perform the exercises on an appropriate surface-and concrete AIN’T one of them.

    Second, he gives some general recommendations on work-to-rest ratios. He starts by saying use a 1:1 approach-that is, 10 seconds of activity followed by 10 seconds of rest. Then (and I can only assume he realized what a faux pas he had made) he offers a 1:2 work-to-rest ratio. While better, I don’t know a single strength and conditioning coach who knows anything about plyometric training who prescribes these exercises using such a ratio. Not only is a more appropriate ratio more like 1:6 or 1:8, but these are much more along the lines of what the governing body of strength and conditioning here in the US (National Strength and Conditioning Association) advises. The paramount principle in all of plyometric training is INTENSITY and if you are not recovered between sets, you will not be able to go at maximum intensity, and therefore you will not get out of the drill all that is intended.

    Third, as he finally pointed out at the end of video, none of the drills he was performing are especially revolutionary. Look up any plyometric video on YouTube and you’ll see the same exercises. At the very minimum, please give some suggestions for sets and repetitions-or total ground contacts. And as I mentioned above, get off the damn concrete!!!

    Lastly, please give credit where credit is due. Those exercises he demonstrated at the beginning involving the painter’s tape were developed by John Frappier of Fargo, ND; and then made popular by plyometric guru Don Chu in his book Jumping Into Plyometrics. Make no mistake, Frappier had already put together (what he called the 4-Square Pattern) a beautiful progression of bilateral and unilateral plyometric drills involving that same “cross-shaped” pattern demonstrated above. But whereas this guy doesn’t propose any particular list of footwork drills, Frappier actually developed entire micro and macrocycles of plyometric training using this basic pattern.

    Frappier pioneered and commercialized speed, strength and conditioning in the late ’80s and throughout the ’90s and into the 2000s with his revolutionary program called the Acceleration Program, a combination of incline treadmill training, plyometric training and strength training using proprietary strength equipment. His purpose-built treadmills reached a 40% grade, up to 30 mph, and were built to withstand the rigors of training hundreds of athletes per day, at the highest level. Most people-strength coaches included, don’t understand or appreciate the concept and purpose of incline treadmill training, but suffice it to say, it allows for targeted, specific neuromuscular training that you simply can’t do in a traditional weight room setting.

    Trust me, I was there: there was no sports performance training industry in in the late ’80s and early ’90s, and Frappier’s program quickly grew into the go-to program for professional athletes looking to take their careers to a whole new level. It was-and still is-the world’s largest single network of sports training franchises and is the only one that is protocol-driven and results-based. Nowadays-perhaps due to massive impact the Acceleration Program had on the industry-you find “speed, strength and conditioning specialists” on every corner. Sadly, many of them haven’t a clue what they’re doing. In short, John Frappier was so far ahead of the industry that many of the training tactics that are popular today are tactics woven into the Acceleration Program since 1990.

    With that, I’ll end. Like I said, he seems like a nice bloke. He’s standing on the shoulders of the giants who’ve come before him and I hope he appreciates it.

    P.S. Get off the concrete

  • These are some really good drills. i’ll definitely be running these with the youngsters i coach. appreciate you taking the time to make this video. well done

  • Hi there, have you considered Episoketren System yet? Just do a google search. On there you’ll discover an awesome suggestions about how exactly you can increase your soccer technique. Why don’t you give it a chance? maybe it’ll work for you too.

  • ground reaction time is very late while jumping and body alignment is incorrect pls make sure that before uploading any video do it correctly so that other can learn perfect and safe from you, right Sit

  • How often should we do each of these exercises for a sufficient workout? And should we do this workout more than once a day? I’m a teen in high school and I feel like I’m not fast enough to be a successful athlete, so I really want to get to work this summer.

  • 1:38. 2( 1:55), 3( 2:11) 4( 2:19)² note: 1to1 or 1to 2 rest. 4( 4:05) 5( 4:19) 6( 4:35) 7( 4:56) 8( 5:13) 9( 5:24) 10( 5:40)² 11( 6:00) 12( 6:12) 13( 6:45)

  • I read lots of people keep on talking about Episoketren System. But I’m not sure if it’s good. Have you ever try this popular training program?

  • this is a very vague approach to plyos and speed. 10 sec on and 10 sec off is not speed training. loved some of the stuff here though. very beginner and good place to start if you already know the basics like coordination and skipping. Make sure to research each exercise to see how its supposed to be done from other reputable perspectives! Also make sure to choose exercises wisely in order to be able to fimd and insert progressions from thos basic moves into your workout so you can advance!
    -a director of collegiate strength and condition program

  • Hi Adam,
    Nice workout, I love it. Can i use before starting or at the end of other workouts: agility, strength,conditions or even basketball workouts.

  • Thank you so much for making this video!
    I’ve seen all these exercises before but never tried them in this sequence, has made a huge difference to my stamina. I rlly noticed the effect after a few weeks but each time I did these I forced myself to finish them. Would defo recommend this to anyone trying to improve stamina or leg endurance

  • That one legged jump training helped me improve my jump-rope workout especially with the boxers jump-rope workout stability increased…

  • I am going to do this exercise for a week. I am gonna edit this and post what if feeling.
    Day 1: This was actually yesterday. I did the workout. I held a little break and did the second part too. It was really tough. After I did it I was sweating like crazy. I took a cold shower.

    Day 2: Today is day 2. I did the whole workout. My body was sore before the workout, and now it is destroyed. I’m gonna take a cold shower, so I don’t feel so sweaty. I haven’t seen a change in my endurance YET, but I won’t give up. See you tomorrow.

  • There are some important things missing from this video. How long should you do this for? Should you do all the exercises in the same session? How many reps/sets?

  • I can’t run outside due to covid so I’ll make this a routine instead since the comments are quite positive about it’s effectiveness…..

  • First 2 minutes of the exercise what you were showing

    I’ve been using the step up box so I’m doing the right things that’s good

    And my starting level is 30 seconds which I think it’s about right

    I know that im on the right target to improve the speed the time under tension

    Thank you

  • Nice stuff. Problem is, you lead off with the statement that agility drills require an element of variance and reaction to a stimulus and the only drill that addressed it was the last one!

  • Your videos are awesome I been using a lot of them in My practices. Question I Coach a 11u girls team and we struggle bad on passing. Any drills you can post that help at that age level???

  • I’m really unhealthy so want to get fit but I’m also very scrawny so don’t want to be loosing weight (apart from on my belly and moobs 😉 )..what’s the best thing for that?.. on a buget:-D

  • Hi Coach,
    As you’re into fitness coaching would like to have some advice from you
    I’m tall 6.1 ft tall 70 weight (less weight as per my height)
    I love running & cycling
    Now also have realized that running helps me to gain weight instead of losing it
    I have started my running practice for marathon twice a week
    but later got to know that I need more energy and stamina for same to push my running practice to another level
    so now I’m now confused between Functional Training or Crossfit or Yoga as which one to choose as add on
    or either 2 of them

  • First day and my legs gave out after the burpees, Lockdown has F’ed my fitness levels! I’ll get back, trust me I’ll get it all Back In Shaa Allah! LET’S GOO LADS!

  • Feel Your Power
    You can reach his design from the link.

  • Not here for Basketball/football�� I’m here for volleyball ��. Because of Quarantine I’m a complete beginner in Volleyball again, but that’s not going to stop me from playing.

    Btw this workout is really helpful for me. I don’t need such equipments to use, also sorry for my bad english writing. ��

  • hello Hellah you really changed my life by helping me running everyday and now i feel like i can achieve anything in this world hahaha.
    Kanetse Karim From Lesotho.

  • How to be faster
    Find Sergio Ramos
    Throw stuff at him
    Run away
    Find the dirtiest player on the opponent team
    Slide tackle him
    Run away
    Try not to get killed
    Then you will be faster than me
    And I am S P E E D

  • Thanks man,��������. After your video I can improve my fast and speed of my first step!!! I’m 6.2 and my now vertical is 46 inches!)
    P.s Good luck man, your pragramm is real working. NAMASTE������⛹��‍♂️��️‍♂️

  • I just tried this workout. It was damn hard. But I have a feeling that when I finish this workout without stopping, I will become faster and have great endurance and agility than the old me.

  • 1. Line hops30sec
    2. Low barrier hops12 jumps
    3. scissor steps 20 sec
    4. Single leg line hops -10sec a foot
    5. pogo hops -10 jumps
    6. over back over back