• Wrap two cords around waist. Have a coach pull one cord to right and another coach pull cord to left, providing resistance from both sides
• Assume ready position
• React to a third coach’s cues in front by shuffling or turning and running toward the direction he points

Sets/Reps: 4-5 x 12 seconds (about 8 changes of direction)
Frequency: Twice per week
The payoff: Strengthens adductors, abductors, hip extensors and hip flexors—all the muscles that move you laterally and diagonally. Also improves first-step quickness, acceleration and deceleration.
The wisdom: “When you perform the Pro Agility after using these drills, your muscle memory makes your body think the resistance is still there. So your muscles fire extra hard and are more explosive in the motion.”