Coordination and Sprint

• Cones in different colors
• Hurdles
• Agility ladder
• Set up according to the diagram

Participants go through the circuit clockwise. The following exercises are performed:

1. Single-leg hops to the right (landing beside each cone)
2. Single-leg hops to the left (landing beside each cone)
3. Two-legged jumps over the hurdles
4. Agility ladder as directed (e.g., 2 steps per square or in-out, etc.)
5. Backward running (approximately 5m)
6. Sprint to the target cone

All exercises should be performed cleanly and at the highest possible speed.

Coaching Points:

1. & 2. Exercise: Stay on the forefoot, maintain balance
2. Exercise: Both legs synchronized, fluid, keep arms close to the body for momentum, maintain balance
3. Exercise: Always stay on the forefoot, perform cleanly and fluidly, keep arms close to the body
4. Exercise: Look forward while running backward, stay on the forefoot