SPEED & AGILITY

Goal: Explosive take-offs and AFL burst speed.

• Warm-up (8 min)

  • Foam Roller (quads, calves)

  • Leg Swings (fwd/side)

  • Knee Hugs + Shoulder Hugs

  • A-Skips × 2 x 20m

• Main Drills (22 min)

  • 30m Sprint (6 x 20–30m, walk back)

  • Half Circle (times 4)

  • Double Hop Sprint (4 x 10m)

  • Med Ball Sprint (3 x 15m, powerful drive)

  • High Knees (3 x 20m, fast turnover)

• Finisher (5 min)

  • Hat Drops (partner reactive starts × 6–8)

• Cool-down (5 min)

  • Carioka × 20m, Low Sweep stretch, light jog

Goal: AFL-style COD and body control.

• Warm-up (8 min)

  • Foam Roller

  • Knee Punch HOH + Arms × 10 each side

  • Carioka × 2 x 20m

  • High Knees × 2 x 20m

• Main Drills (22 min)

  • L-Drill (4 reps each side)

  • ICKY Shuffle (3 x through ladder)

  • Pro Shuttle (5-10-5, 4 reps)

• Finisher (5 min)

  • Cross Hairs drill × 3 reps (multi-angle agility)

• Cool-down (5 min)

  • Leg Kicks, Low Sweep, Side Slams

Goal: Improve reaction, quick feet, and decision speed.

• Warm-up (8 min)

  • Foam Roller

  • Leg Swings

  • A-Skips × 20m

  • High Knees × 20m

• Main Drills (22 min)

  • Hat Drops (6 reps, fast acceleration)

  • Icky Angle (3 x each side, cone reaction)

  • Lateral Shuffle (4 x 5m shuttle)

  • Back Pedals + 30m Sprint combo (4 reps)

• Finisher (5 min)

  • Full Circle drill × 3 reps (reactive agility, 5m circle)

• Cool-down (5 min)

  • Shoulder Hugs, Knee Hugs,

Goal: Repeat sprint ability & power under fatigue.

• Warm-up (8 min)

  • Foam Roller

  • Knee Punch HOH - 2 times 10 each side

  • Carioka × 20m

  • High Knees × 20m

• Main Drills (22 min)

  • 30m Sprint (5 reps at 90–95%)

  • Scissor Angle drill (3 x 10m COD)

  • Double Hop Sprint (4 reps, explosive push)

  • Pro Shuttle × 4 (short rest, simulate repeat effort)

• Finisher (5 min)

  • Side Slams × 3 sets of 6 each side (power/core)

• Cool-down (5 min)

  • Low Sweep, Leg Kicks, light jog

Goal: Quick first steps with decision-making under pressure.

• Warm-up (8 min)

  • Foam Roller

  • Leg Swings + Shoulder Hugs

  • Carioka × 20m

  • A-Skips × 2 x 20m

• Main Drills (22 min)

  • Med Ball Sprint (4 x 15m, focus on drive)

  • ICKY Shuffle (3 x through ladder)

  • Pro Shuttle (3 reps, short rest)

  • 30m Sprint × 4 (walk back)

• Finisher (5 min)

  • Partner Hat Drops × 6 (random direction)

• Cool-down (5 min)

  • Knee Hugs, Low Sweep, easy jog

Session 6 – COD + Explosive Core

Goal: Game-like agility plus power through torso.

• Warm-up (8 min)

  • Foam Roller

  • High Knees × 2 x 20m

  • Knee Punch HOH × 10 each side

  • Carioka × 20m

• Main Drills (22 min)

  • L-Drill (3 reps each side)

  • Double Hop Sprint (4 reps, 10m)

  • Lateral Shuffle (3 x 10m, low stance)

• Finisher (5 min)

  • Side Slams × 3 sets of 6 each side

• Cool-down (5 min)

  • Leg Kicks

  • Easy Jog

Goal: Quick feet + handling wide-angle COD.

• Warm-up (8 min)

  • Foam Roller

  • Knee Hugs + Shoulder Hugs

  • High Knees × 20m

  • A-Skips × 20m

• Main Drills (22 min)

  • Icky Angle (4 reps each side)

  • Cross Hairs (3 reps, multi-directional)

  • Pro Shuttle (4 reps, rest 45s)

  • Back Pedals + Forward Sprint × 4 reps

• Finisher (5 min)

  • Full Circle × 3 (react to partner call)

• Cool-down (5 min)

  • Low Sweep, Leg Swings, light jog

Goal: Power through plyo-based speed, repeat high intensity.

• Warm-up (8 min)

  • Foam Roller

  • Knee Punch HOH 2 × 10 each side

  • Carioka × 20m

  • High Knees 2 × 20m

• Main Drills (22 min)

  • Double Hop Sprint (5 reps, 10m)

  • 30m Sprint (5 reps at 95%)

  • Scissor Angle drill (3 reps, sharp cuts)

  • Pro Shuttle (3 reps, short rest)

• Finisher (5 min)

  • Windmill Slam × 3 sets of 8

• Cool-down (5 min)

  • Side Slams slow + Knee Hugs