4-Week Agility Training Program

Name: 4-Week Agility Training Program
Rating: 4.6 (17 reviews)

Improve your ability to react to unpredictable circumstances in this easy-to-follow, 4-week training program.

Created byNicholas Romanov

Last updated 9/2015

English

What you'll learn

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

Course content

5 sections • 38 lectures • 47m total length

Introduction1:49
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.
What is Agility?1:34
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.
The Relationship Between Agility & Coordination2:15
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.
The Unweighing Principle1:35
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.
How to Improve your Agility1:46
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.
Agility Training Schedule Overview1:41
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.

Warm-Up Running Drills Progression2:31
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.
Straight Line Sprint Intervals1:06
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.
Agility Sprint Intervals1:32
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.
One Leg Sprint Intervals0:49
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.
Backwards Running Intervals0:46
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.

Low Hurdles Progression1:18
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.
Step Ladder Progression2:00
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.
Push-Ups Progression2:02
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.
Medicine Ball Progression1:30
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.
Power Lifting Progression1:54
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.
Face Down Hip Dips Progression1:19
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.
Face Up Hip Dips Progression1:15
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.
Russian Hammy0:47
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.

Initial Agility Assessment0:50
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.
Week 1 Training Schedule0:44
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.
Week 1 Day 1 Training Session1:04
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.
Week 1 Day 2 Training Session1:05
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.
Week 1 Day 3 Training Session1:00
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.
Week 2 Training Schedule0:44
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.
Week 2 Day 1 Training Session1:04
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.
Week 2 Day 2 Training Session1:03
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.
Week 2 Day 3 Training Session1:00
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.
Week 3 Training Schedule0:44
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.
Week 3 Day 1 Training Session1:01
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.
Week 3 Day 2 Training Session1:03
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.
Week 3 Day 3 Training Session1:00
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.
Week 4 Training Schedule0:44
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.
Week 4 Day 1 Training Session1:06
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.
Week 4 Day 2 Training Session1:09
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.
Week 4 Day 3 Training Session1:06
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.
Final Assessment & Outlook0:49
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.

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

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.

Who this course is for:

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

4-Week Agility Training Program

What you'll learn

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Course content

Conceptual Foundation for Improving Agility6 lectures • 11min

Practical Part 1: Agility Intervals5 lectures • 7min

Practical Part 2: Drills to Improve your Agility8 lectures • 12min

4-Week Training Program18 lectures • 17min

BONUS LECTURE - Additional Pose Method Resources1 lecture • 1min

Requirements

Description

Who this course is for: