4-Week Agility Training Program

Improve your ability to react to unpredictable circumstances in this easy-to-follow, 4-week training program.
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  • Lectures 38
  • Length 1 hour
  • Skill Level All Levels
  • Languages English
  • Includes Lifetime access
    30 day money back guarantee!
    Available on iOS and Android
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About This Course

Published 9/2015 English

Course Description

Develop your agility to the level of an elite athlete in just 4-weeks! In this program, you’ll learn how your training should be structured for optimal development, the unique intervals that help with your ability to react, and utilize an easy-to-follow training schedule that will improve your overall agility.

Athletes and runners alike are constantly working on their ability to react, but very truly understand what it means to improve at agility. This course will provide you with a proper foundation for agility using the conceptual framework of the Pose Method; an evidence-based, systematic approach to improving running technique. This tailored agility program will focus in on developing the components that directly correlate to 'reacting to unpredictable circumstances'.

Whether you’re a multi-sport athlete or a recreational runner, this series will help develop your acceleration when running to improve your performance in your activity.

What are the requirements?

  • There are no pre-requisites for taking this course
  • Familiarity with the Pose Method will help, but is not required
  • Equipment used in this program: Timer/Stopwatch, Cones, Low Hurdles, Step Ladder, Medicine Ball(s), Weight Bar & Plates, Starting Blocks,
  • Training sessions should happen on a track or field with distances marked

What am I going to get from this course?

  • Improve your Acceleration & Deceleration
  • Understand Agility from a conceptual standpoint
  • Learn how to structure an effective agility program

What is the target audience?

  • Recreational Runners
  • Anyone with fitness requirements in their job (military, police, firefighters, etc)
  • Athletes of all sports

What you get with this course?

Not for you? No problem.
30 day money back guarantee.

Forever yours.
Lifetime access.

Learn on the go.
Desktop, iOS and Android.

Get rewarded.
Certificate of completion.

Curriculum

Section 1: Conceptual Foundation for Improving Agility
01:49

How important is agility when you train? Do you know how to properly improve your agility? This 4-Week Agility training program will teach you how to approach agility development as a runner and build up your ability to react to unpredictable circumstances when competing.

This program is divided into three sections; (1) conceptual understanding of agility, (2) drill progressions that will improve agility, and (3) 3 complete training sessions per week to take you through the practical portion of this 4-week program.

01:34

There are plenty of ideas and concepts around agility and how to improve it, however, there aren't many coaches that can accurately define agility from the conceptual level. In this video, you’ll learn the proper definition of agility and how it fits in to your overall athletic makeup.

02:15

Agility is a measure of someone's ability to react to unpredictable circumstances, however, its important to understand how if fits into the larger athletic landscape. In this video, you'll learn how agility and coordination relate to someone's speed and endurance.

01:35

Unweighing is one of the most important concepts to understand as it relates to improving agility. In this video, you'll learn exactly how unweighing works and how to implement it into your training.

01:46

Now that you understand what’s at the core of agility, its important to understand how you should structure your agility program. Watch this video to learn what components you should work on to develop agility.

01:41

This series will take you through a 4-week training program to improve your agility. In this video you’ll learn how this program is structured, as well as how you can continue on with improving or maintaining your agility when you reach the end of the 4-week program.

Section 2: Practical Part 1: Agility Intervals
02:31

The Running Drills Progression is a group of technique exercises for you to do before your intervals during a training session.

The drills in this progression are:

  • Criss Cross
  • Twist
  • Timber Drill to Run
  • Timber Drill to Run in Pose
  • Change of Support
  • Front Lunge

In this video you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

01:06

This is the first group of Agility Intervals in this 4-week training program. The intervals in this group are:

  • Starting Block Sprints
  • Push-Up Sprints
  • Chest Down Sprints
  • Back Down Sprints

In this video you’ll learn why they’re important for runners to do when training, how to perform the intervals in this progression, and where you’re focus needs to be when performing these types of intervals.

01:32

This is the second group of Agility Intervals in this 4-week training program. The intervals in this group are:

  • On the Fly Sprints
  • Shuttle Run Sprints
  • Zig Zag Sprints

In this video you’ll learn why they’re important for runners to do when training, how to perform the intervals in this progression, and where you’re focus needs to be when performing these types of intervals.

00:49

One Leg sprints are part of the last group of Agility Intervals in this 4-week training program. In this video you’ll learn why they’re important for runners to do when training, how to perform this interval, and where you’re focus needs to be when performing this interval.

00:46

Backwards Running is part of the last group of Agility Intervals in this 4-week training program. In this video you’ll learn why they’re important for runners to do when training, how to perform this interval, and where you’re focus needs to be when performing this interval.

Section 3: Practical Part 2: Drills to Improve your Agility
01:18

The Hurdles Progression is a great exercise for improving agility as well as developing the skill of unweighing. In this video you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

02:00

The Step Ladder Progression is a great exercise for improving agility as well as developing the ability to change support quickly. In this video you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

02:02

The Push Ups Progression is a great exercise for developing the necessary upper body strength, which will help with improving agility. In this video you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

01:30

The Medicine Ball Progression is a great exercise developing your ability to quickly react to the unpredictable weight of the ball. In this video you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

01:54

The Power Lifting Progression is a great exercise for developing support muscles in your legs as well as developing the skill of unweighing. In this video, you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

01:19

The Face Down Hip Dips Progression is a great exercise for building a strong bridge between a runner’s legs and trunk. In this video you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

01:15

The Face Up Hip Dips Progression is a great exercise for building a strong bridge between a runner’s legs and trunk. In this video you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

00:47

The Russian Hammy is a great exercise for the entire back surface: your hams, hips, glutes, and back. In this video you’ll learn why they’re important for runners to do when training, how to perform the drills in this progression, and where you’re focus needs to be when performing these types of exercises.

Section 4: 4-Week Training Program
00:50

Before your start any training program, it’s important to know where you’re starting so you can track your improvement. This video will take you through the nine intervals that make up you’re initial agility assessment.

00:44

Watch this video to see the exercise progressions and agility intervals at each for the three sessions that make up your first week of training.

01:04

This is the first session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

01:05

This is the second session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

01:00

This is the third session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

00:44

Watch this video to see the exercise progressions and agility intervals at each distance for the three sessions that make up your second week of training.

01:04

This is the fourth session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

01:03

This is the fifth session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

01:00

This is the sixth session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

00:44

Watch this video to see the exercise progressions and agility intervals at each distance for the three sessions that make up your third week of training.

01:01

This is the seventh session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

01:03

This is the eighth session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

01:00

This is the ninth session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

00:44

The fourth week is a test week. Watch this video to see which test intervals you’ll run during each day of this final week of training.

01:06

This is the tenth session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

01:09

This is the eleventh session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

01:06

This is the twelfth session of the program. When you’re warmed up and ready, follow the instructions found in this video, performing each of the drill progressions and agility intervals in this session.

00:49

The final week of the agility program covered your follow-up agility assessment. Now that you’ve finished, you should have a great indication of the improvements made during this program.

Section 5: BONUS LECTURE - Additional Pose Method Resources
Bonus Lecture - Additional Pose Method Resources
01:00

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Instructor Biography

Nicholas Romanov, Sports Scientist

Dr. Nicholas Romanov is a two-time Olympic coach and world-renowned sports scientist with a career spanning over forty years. He has conducted research worldwide, including in the United States, Canada, the United Kingdom, South Africa, and New Zealand. As a former elite, record holding, national high jumper, Dr. Romanov created the Pose Method in the 1970s. He founded Romanov Academy in the 1990s to certify and educate coaches teaching sports technique. There are now thousands of Pose Method® certified Technique Specialists worldwide. Over the last several decades, the Pose Method® has been utilized at an institutional level with large organizations including the United States Military, CrossFit, and professional sports programs including the National Triathlon teams of Great Britain, United States, and Russia. Dr. Romanov also works with medical professionals including physical therapists, podiatrists and orthopedic surgeons. He travels around the world conducting research, consulting professional sports organizations and does presentations as a motivational speaker. Dr. Romanov lives in Miami.

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