The Pro Agility effectively develops quick changes of direction and rapid acceleration. The variations train different movements. Perform 3 reps of 2 different variations 2 days per week. Rest 10-15 seconds between reps.

Set up three cones five yards apart

Start at middle cone in two-point stance

Sprint five yards right or left to outside cone

Plant, touch line and sprint 10 yards in opposite direction to far cone

Plant, touch line and sprint five yards in opposite direction through middle cone