Penalty Box Footwork Specific Workout – Penalty Box

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footwork specific workout

warm up (Trainer's choice based on client's age and training level)

Duration: 1 minute 8 seconds each exercise

Forward & Back Agility Out & In Agility Forward/Back & Out/In Agility Trapezoid Hops Hurdle Jump Back Pedal Side Hops Plus Sign Agility Sequence

water / dynamic stretch (2-3 minutes)

Switch Kicks Agility Hurdle Crossovers Z-Hops Agility Moving Switch Kicks Side Hop Pivot Agility Hurdle Crossovers

water break (90-120 seconds)

Lateral Agility Single-Leg Lateral Hops C-Hops Agility Lateral Agility Taps Hurdle Jump Forward Sprint Lateral Jump Single-Leg Hop

water break (90-120 seconds)

U-Line Shuffle Single-Leg Diamond Hops Moving Jumping Jacks Agility Z-Line Agility U-Line Shuffle Pushups Out & In Agility with Hop

water break (90-120 seconds)

Mountain Climber Explosion Tetris Hops Agility Hurdle Jumps Sequence Tetris Agility Sequence Shuffle Taps Agility

water break (90-120 seconds)

Lateral Hurdle Drill L-Hops Agility Icky Shuffle Sequence T-Line Taps Agility Lateral Hurdle Drill

water / dynamic stretch / static stretch

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UTILITY PATENT - ISSUED PATENT NO. 10,118,062
DESIGN PATENT - ISSUED PATENT NO. D843,500

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