Fast Friday - Speed and Agility Workout

Every Friday, I hit the turf field with my friends at The Star in Frisco, TX where the Dallas Cowboys practice facility is to do speed and agility work to make ourselves better athletes

We change the workout on a weekly basis, but the foundation is the same; quick, explosive movements to work on our strength, speed and coordination as it relates to sports

Here is the lineup for todays workout (do as many reps as you'd like of each workout):
00:00 Intro
00:55 1) Workout #1 | Suicide Sprints: Sprint to the 10 yd line and back, 20 yd line and back , 30 yd line and back, so on and so forth until you get to the other goal line, then come back in the same increments until you're done

01:11 2) Workout #2 | Ladder Drill w/Sprints: Work your way up the ladder by placing only one foot on the outside of the ladder on each side, while tapping both feet between every rung. Once you get to the end, all out sprint to the 50 yd line

01:34 Workout #3 | Ladder Drill w/fast feet and sprint: Work your way up the ladder by placing both feet in every space as fast as you can. Once you get to the end, chop your feet in place and have a partner point either left or right, as many times as they want, as you turn your hips the way that they're pointing. Your partner will eventually indicate, with a different motion, for you to sprint to the 50 yards line

01:52 Workout #4 | Ladder Drill w/Long Jump and Sprint: Work your way up the ladder by tapping both feet, together, in each space of the ladder and squatting with both feet on the outside of each space. Once you get to the end, perform a long jump and immediately sprint to the 50 yd line

02:15 Workout #5 | Ladder Drill into Back Pedal and Sprint: Work your way up the ladder with similar footwork to Workout #2, but this time add a slight pause when your foot is on the outside. Once you're at the end of the ladder, sprint to the 10 yard line, back pedal 10 yards to the goal line, then sprint 50 yards forward

02:35 Workout #6 | Lateral Shuffles, Color Catch, Burpee, and Sprint: Set up three cones, and start in the middle facing a partner. Shuffle to one side, all the way across to the other cone, and finish in the middle. Have your partner throw the Hand Eye Coordination Trainer (Link to product here: https://a.co/d/bbEQ6if) and call out a color while it's in the air. Once it's caught, perform a burpee then sprint to the 50 yd line

02:50 Workout #7 | Lateral Shuffles, Color Catch, Burpee, and Sprint: Set up three cones, and start in the middle facing AWAY from your partner. Shuffle to one side, all the way across to the other cone, and finish in the middle. Have your partner throw the Hand Eye Coordination Trainer (Link to product here: https://a.co/d/bbEQ6if) and call out a color while it's in the air. Once it's caught, backpedal to the 50 yd line and sprint back to the goal line

03:15 Workout #8 | Sprints w/Reaction Ball | Start on the opposite goal line and sprint to the opposite 20 yd line. Once you approach the 20 yd line, your partner will throw the reaction ball (Link to product here: https://a.co/d/3qhacLr). Once it's caught, complete your sprint to the goal line

03:27 Workout #9 | Sprints w/Slam Ball: Pick up a 20lb Slam Ball (Link to buy here: https://a.co/d/gCfg6kC), sprint to the opposite goal line, drop it, and sprint back to the other goal line without the slam ball

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I'm an F45 Coach and trainer, and a bulk of my training is done there. To find an F45 gym near you, you can check out this website:
https://f45training.com/

You can check out ALL of my almost daily F45 workouts here:
https://youtube.com/playlist?list=PL9...

I'm also a part of the On Run Crew; my favorite shoe brand out there! It's all I wear to train and race in, and I'd love to answer any questions that you have about them. You can check them out here (and hit me up before you buy a pair!)
https://www.on-running.com/?wly=Go4Th...

I also use TrainingPeaks for all of my Triathlon training plans, and here is the current plan I'm following (only $5!):
https://www.trainingpeaks.com/trainin...

And if you're interested in becoming a certified trainer, this is the organization I got certified through:
https://www.issaonline.com/