High School Training
Agility Workout

Choice Health & Fitness and the Grand Forks Parks District are excited to be partnering with the Grand Forks Public Schools to provide training opportunities for high school athletes.

The High School Agility Workout is a series of agility exercises created for athletes to complete in combination with the High School Strength & Conditioning Program! These simple but effective agility drills can be completed in your home and provide a full-body workout when paired with the weekly strength & conditioning exercises.

CONTACT INFO

Jared Connell
Program Coordinator

p: 701.746.2790
Email

At Home Agility Workout

High School Agility Workout Phase I & II are weekly training programs consisting of THREE at-home agility workouts. Each workout provides a series of drills that improve athletes agility through an emphasis on quick feet, change of direction, and explosiveness.

Athletes are encouraged to complete all three workouts each week in combination with their chosen Strength & Conditioning Program.

Don’t forget to start every agility workout with a WARM-UP >

Agility Workout Instructional Videos

Check out the videos below for instructions on how to correctly complete each drill.

Ladder Drills
CREATE YOUR OWN LADDER
1 Foot Hops
1 Foot Shuffle
2 Foot Hops
2 in 2 Out foot fire
3 Cone Drills
Butt Kick Run
Dead Leg
High Knee Run
Hopscotch 2 Foot / 1 Foot
Icky Shuffle
Icky Shuffle Backwards
Karaoke
Lateral 1 Foot Hops
Lateral 2 in 2 Out
Lateral Hops
Lateral Run
Lateral Zig Zag
Quick Feet Drill
Scissors
Jump Rope Drills
1 Foot x2
2 foot double hop
2 foot hop
boxer jumps
criss cross
double jumps
high knees
hip twist
Line Drills
Line Hops Front to Back
Line Hops Over Over Back Back
Line Hops Side to Side
SL Hops Side to Side
SL Hops Front to Back
Scissors
Dot Drills
qf 3 point
Clockwise / counterclockwise
qf 4 point
Clockwise / counterclockwise
qf 5 point
clockwise / coutnerclockwise
QF ANGLED
FRONT TO BACK
QF FRONT TO BACK
QF X
CONDITIONING DRILLS
DIAMOND JUMPS
HALF BURPEES
HOP OVERS
MOUNTAIN CLIMBERS
PLANK JACKS
SKATER JUMPS
TOE TAPS (LOW TO HIGH)