Equipment
You'll need to make an agility ladder to do this drill. This can be made out of 20 sticks or flat cones.

The sticks should be flat about 30cm long. The space between sticks or cones should be 35cm apart.

Try to be light on your feet, running on the balls of your feet while using your arms for balance.

And remember to rest and stretch the hamstrings and calve muscles every 6 runs.

What do I do?
Start at one end of the ladder and do each of the following drills three times, taking a ten second break between each.

You can make your own ladder

Agility drill

Sprints

Push ups

Sit ups

Session one

Session two

Session three

Session four

Session five

Session six

Session seven

Session eight

Make sure you do some stretches after your warm up routine to make sure your body is ready for the speed workout Mike Antoniades Speed coach

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