Agility Drills

Step by step instructions

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Exercise Steps 1

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Walking lunges: Slow treadmill to around 2.0 mph. Holding side rails for balance, take a wide step forward with one leg, bending both knees about 90-degrees, keeping chest lifted and body centered between legs. Stand and repeat on opposite side. Repeat as many times as possible for 60 seconds, then move to the next exercise in the circuit.

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Exercise Steps 2

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Side shuffle: Turn sideways so that right leg is closest to console. Begin by holding onto railings, and at a slow pace (start at 2.5 mph, increase speed as you feel comfortable), perform a side shuffle. Continue for 60 seconds, and then turn to face opposite wall and repeat on the left.

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Exercise Steps 3

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Walk backward: Keeping speed at a slow, safe level, face away from console and hold onto railings. Walk backwards slowly, increasing speed or letting go of handrails when you feel comfortable. Continue for 60 seconds. Repeat the full agility circuit once more before moving on to the final cool-down.