Movement Quality and Agility

Planned, submaximal agility work. Stop when landing or stopping control deteriorates.

Duration

25–35 min

Level

Intermediate

Equipment

Clear non-slip space and markers

Exercises

6

Targets: Full Body

Exercises

Dynamic Warm-Up
1 set · 6 min

Walk, easy jog, marching and side steps.

Swap: Brisk Walk

March to Skip
3 sets · 15m · 60s rest

Stay tall and coordinate opposite arm and leg.

Swap: Fast March

Lateral Shuffle
4 sets · 10m/side · 75s rest

Stay controlled; keep feet from crossing.

Swap: Lateral Walk

Accelerate and Decelerate
4 sets · 10m · 90s rest

Build to about 70% speed; slow over several steps.

Swap: Brisk Walk and Controlled Stop

Planned Direction Change
3 sets · 2 turns/side · 90s rest

Use a wide planned turn at modest speed; stay balanced.

Swap: Curved Walk

Easy Walk Cooldown
1 set · 5 min

Let breathing settle.

Swap: Easy Pedal

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.