Basketball Agility Training Week 1
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- Berniece Small
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1 Small M Cones Place cones 5 yards apart Basketball Agility Training Week 1 Spring 10 yards at end of ladder Short Cones Small M Cones Sprint, Back Pedal X 2 Small M Cones Slide X 2 Small M Cones Sprint & Touch Each Cone X 2 Foot / Square X 2 2 Foot / Squares X 2 Forward Out to In X 2 Slalom X 2 Hip Swings X 2 Lateral Out to In X 2 Short Cones Sprint, Back Pedal X 2 Short Cones Slide Right, Slide Left X 2 Short Cones Slide Left, Slide Right X 2 Short Cones Sprint & Touch Each Cone X 2 2 Foot Forward Hop X 1 2 Foot Lateral Hop (Right & Left) X 1 1 Foot Forward Hop X 1 1 Foot Lateral Hop (Right & Left) X 1 31 Yard Sprints (Baseline to Baseline) X 5
2 Basketball Agility Training Week 2 Star Cones Short Box Cones Hurdles & Cones Star Cones Sprint, Back Pedal X 2 Star Cones Slide X 4 Star Cones Sprint & Touch Each Cone X 2 Bounding 1 Foot Hop / 2 Squares (Skip a Square) X 2 1 Foot Hop / 3 Squares (Skip Two Squares) X 2 1 Foot Forward Slalom Hop X 2 1 Foot Lateral Slalom Hop X 2 Short Box Cones Sprint, Slide, Back Pedal, Slide X 2 Short Box Cones Slide Left, Sprint, Slide Right, Sprint X 2 Short Box Cones Slide Left, Slide Right X 2 Short Box Cones Sprint & Touch Each Cone X 2 Hurdles & Cones 2 Foot Forward Hop, Slide Left, Slide Right X 2 Hurdles & Cones 1 Foot Forward Hop, Slide Left, Slide Right X 2 Hurdles & Cones 2 Foot Lateral Hop, Sprint, Back Pedal X 2 Hurdles & Cones 1 Foot Lateral Hop, Sprint, Back Pedal X 2 31 Yard Sprints (Baseline to Baseline) X 6
3 Basketball Agility Training Week 3 Box Cones Short Peak Cones Box Cones Sprint, Slide, Back Pedal, Slide X 4 Box Cones Slide Left, Slide Right X 4 Box Cones Sprint & Touch Each Cone X 4 Foot / Square X 2 2 Foot / Squares X 2 Forward Out to In X 2 Slalom X 2 Hip Swings X 2 Lateral Out to In X 2 Short Peak Cones Sprint, Back Pedal, Slide X 3 Short Peak Cones Back Pedal, Sprint, Slide X 3 Short Peak Cones Slide Left, Slide Right, Sprint X 3 Short Peak Cones Slide Right, Slide Left, Sprint X 3 Short Peak Cones Sprint & Touch Each Cone X 3 2 Foot Forward Hop X 2 2 Foot Lateral Hop (Right & Left) X 2 1 Foot Forward Hop X 2 1 Foot Lateral Hop (Right & Left) X 2 31 Yard Sprints (Baseline to Baseline) X 7
4 Basketball Agility Training Week 4 Small M Cones Place cones 5 yards apart Quick Cones Hurdles & Cones Small M Cones Sprint, Back Pedal X 4 Small M Cones Slide X 4 Small M Cones Sprint & Touch Each Cone X 4 Bounding 1 Foot Hop / 2 Squares (Skip a Square) X 3 1 Foot Hop / 3 Squares (Skip Two Squares) X 3 1 Foot Forward Slalom Hop X 3 1 Foot Lateral Slalom Hop X 3 Quick Cones Sprint, Slide X 4 Quick Cones Sprint, Back Pedal X 4 Quick Cones Sprint & Touch Each Cone X 4 Hurdles & Cones 2 Foot Forward Hop, Slide Left, Slide Right X 4 Hurdles & Cones 1 Foot Forward Hop, Slide Left, Slide Right X 4 Hurdles & Cones 2 Foot Lateral Hop, Sprint, Back Pedal X 4 Hurdles & Cones 1 Foot Lateral Hop, Sprint, Back Pedal X 4 31 Yard Sprints (Baseline to Baseline) X 8
5 Basketball Agility Training Week 5 Small M Cones Place cones 5 yards apart Spring 10 yards at end of ladder Short Cones Small M Cones Sprint, Back Pedal X 4 Small M Cones Slide X 4 Small M Cones Sprint & Touch Each Cone X 4 Foot / Square X 3 2 Foot / Squares X 3 Forward Out to In X 3 Slalom X 3 Hip Swings X 3 Lateral Out to In X 3 Short Cones Sprint, Back Pedal X 4 Short Cones Slide Right, Slide Left X 4 Short Cones Slide Left, Slide Right X 4 Short Cones Sprint & Touch Each Cone X 4 2 Foot Forward Hop X 2 2 Foot Lateral Hop (Right & Left) X 2 1 Foot Forward Hop X 2 1 Foot Lateral Hop (Right & Left) X 2 31 Yard Sprints (Baseline to Baseline) X 9
6 Basketball Agility Training Week 6 Star Cones Short Box Cones Hurdles & Cones Star Cones Sprint, Back Pedal X 4 Star Cones Slide X 4 Star Cones Sprint & Touch Each Cone X 4 Bounding 1 Foot Hop / 2 Squares (Skip a Square) X 3 1 Foot Hop / 3 Squares (Skip Two Squares) X 3 1 Foot Forward Slalom Hop X 3 1 Foot Lateral Slalom Hop X 3 Short Box Cones Sprint, Slide, Back Pedal, Slide X 4 Short Box Cones Slide Left, Sprint, Slide Right, Sprint X 4 Short Box Cones Slide Left, Slide Right X 4 Short Box Cones Sprint & Touch Each Cone X 4 Hurdles & Cones 2 Foot Forward Hop, Slide Left, Slide Right X 3 Hurdles & Cones 1 Foot Forward Hop, Slide Left, Slide Right X 3 Hurdles & Cones 2 Foot Lateral Hop, Sprint, Back Pedal X 3 Hurdles & Cones 1 Foot Lateral Hop, Sprint, Back Pedal X 3 31 Yard Sprints (Baseline to Baseline) X 10
7 Basketball Agility Training Week 7 Box Cones Short Peak Cones Box Cones Sprint, Slide, Back Pedal, Slide X 4 Box Cones Slide Left, Slide Right X 4 Box Cones Sprint & Touch Each Cone X 4 Foot / Square X 3 2 Foot / Squares X 3 Forward Out to In X 3 Slalom X 3 Hip Swings X 3 Lateral Out to In X 3 Short Peak Cones Sprint, Back Pedal, Slide X 4 Short Peak Cones Back Pedal, Sprint, Slide X 4 Short Peak Cones Slide Left, Slide Right, Sprint X 4 Short Peak Cones Slide Right, Slide Left, Sprint X 4 Short Peak Cones Sprint & Touch Each Cone X 4 2 Foot Forward Hop X 2 2 Foot Lateral Hop (Right & Left) X 2 1 Foot Forward Hop X 2 1 Foot Lateral Hop (Right & Left) X 2 31 Yard Sprints (Baseline to Baseline) X 11
8 Basketball Agility Training Week 8 Small M Cones Place cones 5 yards apart Quick Cones Hurdles & Cones Small M Cones Sprint, Back Pedal X 4 Small M Cones Slide X 4 Small M Cones Sprint & Touch Each Cone X 4 Bounding 1 Foot Hop / 2 Squares (Skip a Square) X 4 1 Foot Hop / 3 Squares (Skip Two Squares) X 4 1 Foot Forward Slalom Hop X 4 1 Foot Lateral Slalom Hop X 4 Quick Cones Sprint, Slide X 4 Quick Cones Sprint, Back Pedal X 4 Quick Cones Sprint & Touch Each Cone X 4 Hurdles & Cones 2 Foot Forward Hop, Slide Left, Slide Right X 4 Hurdles & Cones 1 Foot Forward Hop, Slide Left, Slide Right X 4 Hurdles & Cones 2 Foot Lateral Hop, Sprint, Back Pedal X 4 Hurdles & Cones 1 Foot Lateral Hop, Sprint, Back Pedal X 4 31 Yard Sprints (Baseline to Baseline) X 12
9 Basketball Agility Training Week 9 Small M Cones Place cones 5 yards apart Spring 10 yards at end of ladder Short Cones Small M Cones Sprint, Back Pedal X 4 Small M Cones Slide X 4 Small M Cones Sprint & Touch Each Cone X 4 Foot / Square X 4 2 Foot / Squares X 4 Forward Out to In X 4 Slalom X 4 Hip Swings X 4 Lateral Out to In X 4 Short Cones Sprint, Back Pedal X 4 Short Cones Slide Right, Slide Left X 4 Short Cones Slide Left, Slide Right X 4 Short Cones Sprint & Touch Each Cone X 4 2 Foot Forward Hop X 2 2 Foot Lateral Hop (Right & Left) X 2 1 Foot Forward Hop X 2 1 Foot Lateral Hop (Right & Left) X 2 31 Yard Sprints (Baseline to Baseline) X 13
10 Basketball Agility Training Week 10 Star Cones Short Box Cones Hurdles & Cones Star Cones Sprint, Back Pedal X 4 Star Cones Slide X 4 Star Cones Sprint & Touch Each Cone X 4 Bounding 1 Foot Hop / 2 Squares (Skip a Square) X 3 1 Foot Hop / 3 Squares (Skip Two Squares) X 3 1 Foot Forward Slalom Hop X 3 1 Foot Lateral Slalom Hop X 3 Short Box Cones Sprint, Slide, Back Pedal, Slide X 4 Short Box Cones Slide Left, Sprint, Slide Right, Sprint X 4 Short Box Cones Slide Left, Slide Right X 4 Short Box Cones Sprint & Touch Each Cone X 4 Hurdles & Cones 2 Foot Forward Hop, Slide Left, Slide Right X 3 Hurdles & Cones 1 Foot Forward Hop, Slide Left, Slide Right X 3 Hurdles & Cones 2 Foot Lateral Hop, Sprint, Back Pedal X 3 Hurdles & Cones 1 Foot Lateral Hop, Sprint, Back Pedal X 3 31 Yard Sprints (Baseline to Baseline) X 14
11 Basketball Agility Training Week 11 Box Cones Short Peak Cones Box Cones Sprint, Slide, Back Pedal, Slide X 4 Box Cones Slide Left, Slide Right X 4 Box Cones Sprint & Touch Each Cone X 4 Foot / Square X 4 2 Foot / Squares X 4 Forward Out to In X 4 Slalom X 4 Hip Swings X 4 Lateral Out to In X 4 Short Peak Cones Sprint, Back Pedal, Slide X 4 Short Peak Cones Back Pedal, Sprint, Slide X 4 Short Peak Cones Slide Left, Slide Right, Sprint X 4 Short Peak Cones Slide Right, Slide Left, Sprint X 4 Short Peak Cones Sprint & Touch Each Cone X 4 2 Foot Forward Hop X 2 2 Foot Lateral Hop (Right & Left) X 2 1 Foot Forward Hop X 2 1 Foot Lateral Hop (Right & Left) X 2 31 Yard Sprints (Baseline to Baseline) X 15
12 Basketball Agility Training Week 12 Small M Cones Place cones 5 yards apart Quick Cones Hurdles & Cones Small M Cones Sprint, Back Pedal X 4 Small M Cones Slide X 4 Small M Cones Sprint & Touch Each Cone X 4 Bounding 1 Foot Hop / 2 Squares (Skip a Square) X 4 1 Foot Hop / 3 Squares (Skip Two Squares) X 4 1 Foot Forward Slalom Hop X 4 1 Foot Lateral Slalom Hop X 4 Quick Cones Sprint, Slide X 4 Quick Cones Sprint, Back Pedal X 4 Quick Cones Sprint & Touch Each Cone X 4 Hurdles & Cones 2 Foot Forward Hop, Slide Left, Slide Right X 4 Hurdles & Cones 1 Foot Forward Hop, Slide Left, Slide Right X 4 Hurdles & Cones 2 Foot Lateral Hop, Sprint, Back Pedal X 4 Hurdles & Cones 1 Foot Lateral Hop, Sprint, Back Pedal X 4 31 Yard Sprints (Baseline to Baseline) X 16
13 Basketball Agility Training Week 13 Small M Cones Place cones 5 yards apart Spring 10 yards at end of ladder Short Cones Small M Cones Sprint, Back Pedal X 4 Small M Cones Slide X 4 Small M Cones Sprint & Touch Each Cone X 4 Foot / Square X 4 2 Foot / Squares X 4 Forward Out to In X 4 Slalom X 4 Hip Swings X 4 Lateral Out to In X 4 Short Cones Sprint, Back Pedal X 4 Short Cones Slide Right, Slide Left X 4 Short Cones Slide Left, Slide Right X 4 Short Cones Sprint & Touch Each Cone X 4 2 Foot Forward Hop X 2 2 Foot Lateral Hop (Right & Left) X 2 1 Foot Forward Hop X 2 1 Foot Lateral Hop (Right & Left) X 2 31 Yard Sprints (Baseline to Baseline) X 17
14 Basketball Agility Training Week 14 Star Cones Short Box Cones Hurdles & Cones Star Cones Sprint, Back Pedal X 4 Star Cones Slide X 4 Star Cones Sprint & Touch Each Cone X 4 Bounding 1 Foot Hop / 2 Squares (Skip a Square) X 3 1 Foot Hop / 3 Squares (Skip Two Squares) X 3 1 Foot Forward Slalom Hop X 3 1 Foot Lateral Slalom Hop X 3 Short Box Cones Sprint, Slide, Back Pedal, Slide X 4 Short Box Cones Slide Left, Sprint, Slide Right, Sprint X 4 Short Box Cones Slide Left, Slide Right X 4 Short Box Cones Sprint & Touch Each Cone X 4 Hurdles & Cones 2 Foot Forward Hop, Slide Left, Slide Right X 3 Hurdles & Cones 1 Foot Forward Hop, Slide Left, Slide Right X 3 Hurdles & Cones 2 Foot Lateral Hop, Sprint, Back Pedal X 3 Hurdles & Cones 1 Foot Lateral Hop, Sprint, Back Pedal X 3 31 Yard Sprints (Baseline to Baseline) X 18
15 Basketball Agility Training Week 15 Box Cones Short Peak Cones Box Cones Sprint, Slide, Back Pedal, Slide X 4 Box Cones Slide Left, Slide Right X 4 Box Cones Sprint & Touch Each Cone X 4 Foot / Square X 4 2 Foot / Squares X 4 Forward Out to In X 4 Slalom X 4 Hip Swings X 4 Lateral Out to In X 4 Short Peak Cones Sprint, Back Pedal, Slide X 4 Short Peak Cones Back Pedal, Sprint, Slide X 4 Short Peak Cones Slide Left, Slide Right, Sprint X 4 Short Peak Cones Slide Right, Slide Left, Sprint X 4 Short Peak Cones Sprint & Touch Each Cone X 4 2 Foot Forward Hop X 2 2 Foot Lateral Hop (Right & Left) X 2 1 Foot Forward Hop X 2 1 Foot Lateral Hop (Right & Left) X 2 31 Yard Sprints (Baseline to Baseline) X 20
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