WEEK 1 182 yds, 8s (28) Tri. Shuffle (34) Perimeter (40) Tic-Tac-Toe (40) Backward "L* (40) WEEK 5 206 yds. Tri. Shuffle (34) Perimeter (40) Backward “L" (40) “Mt (44) Hourglass (48) WEEK 9 230 yds. Tri, Shuffle (34) "Mt" (44) Hourglass (48) Criss-Cross (48) Butterflies (56) WEEK 13 Hourglass (48) Criss-Cross (48) “Ww (54) Butterflies (56) WEEK 17 220 yds. Perimeter (40) Tic-Tac-Toe (40) “w" (54) Butermlies (56) Att. & Retreat (80) TIGER STRENGTH TRAINING 5 Cone Agility Progressions WEEK 2 186 yds, ‘8's (28) Tri. Shuffle (34) Perimeter (40) Tic-Tac-Tae (40) "Mr 4) WEEK 6 214 yds. Tri. Shuffie (34) 'ac-Toe (40) “i (44) Hourglass (48) Criss-Cross (48) WEEK 10 234 yds. Backward *L” (40) “M” (44) Hourglass (48) Criss-Cross (48) "w" (54) WEEK 14 254 yds. Tri. Shuffle (34) Backward °L" (40) “or (44) Butterflies (56) Att. & Retreat (80) WEEK 18, 274 yds. Backward "L” (40) “M" (44) “we(sa) Butterflies (56) Att. & Retreat (80) WEEK 3 194 yds. 85 (28) Tri. Shuffle (34) Perimeter (40) ow (44) Criss-Cross (48) WEEK 7 220 yds, Tei. Shuffle (34) Backward “L” (40) "M” (44) Criss-Cross (48) ow" (54) WEEK 11 242 yds. “Tae-Toe (40) ow" (44) Hourglass (48) ow" (54) Butterflies (56) WEEK 15 260 yds. Tic-Tac-Toe (40) Perimeter (40) 'M” (44) Butterflies (56) Att. & Retreat (80) WEEK 19 282 yds. “Mt (44) Hourglass (48) sw" (54) Butterflies (56) Att & Retreat (80) WEEK 4 202 yds. 5s (28) ‘Tri. Shuffle (34) “m(aay CCriss-Cross (48) Hourglass (48) WEEK & 226 yds. Te Perimeter (40) “M" (44) Hourglass (48) ~wr" (54) (40) WEEK 12 246 yds, Tic-Tac-Toe (40) Hourglass (48) Criss-Cross (48) ow" (54) Butterflies (56) WEEK 16 264 yds, Tr shame 34) Bacward” Feo) "W" (54) Butterflies (56) Att. & Retreat (80) WEEK 20 286 yds. Hourglass (48) Criss-Cross (48) “wi 4) Butterfes (56) Att. & Retreat (60)TIGER STRENGTH TRAINING 5 Cone Agilities 360’s (40) FIGURE 8'S (28) PERIMETER (40) oO ° i ° ° 1 i | 2 Lo? os BUTTERFLIES (56) ‘TRIANGLE SHUFFLE (34) {o ° { ' I ° 1 . i i . Ie yo ° TIC-TAC-TOE (40) ATTACK & RETREAT (80) +e ° ° ° fe nia Bi ra) ° ° ° CRISS-CROSS (48) ~wr (54) oO 2. i) ° on 1%) nein L- yo Xo ° oD AGILITY RUNNING KEY ete SPRINTING FORWARD LATERAL SHUFFLE + + 4+ HH E+ ‘SPRINTING BACKWARD =~ -- == === == CARIOCA eet ee(or) oavu109 ~; ee | lv vl Nee dae y 7 (os) TROUVING 7 : (68) LVI | SUSKWHL v y| y paul ce ‘| re q— rt oo aie |. T uu u ‘7 OeTEISVAGT a Sam | al . Re “yO “1 100 (es) vaSvaMAN (u0w sia r VE ONINIVLL HLONAULS DOZZERLoS - + i) + ] » L i LA (ev) SIONITIE (99) BLVLS VROBVINO: ie ie eat NN, O\L 0, /A Ss oO (so) woTAva LAU! OX) 0 ifr Hi tpha, fi {| if thor ol (65) SVX (G9) HPV SVX sre rovR ams AOILONG AGELITEES S:WAY SHUFFLE (60 YARDS) IRON CROSS (80 YARDS) START EXTREME CARIOCA (70 YARDS) 15 yds, & T — starr 7 SPRINT SLALOM (84 YARDS) —_ x. ert AGILITY RUNNING KEY CARIOCA: #458 8 8. ——> LATERAL SHUFFLE: + + + + + +——> REST RATIOS SPRINTING FORWARD; ——————> BACK PEDAL: ~~ > WEEKS 1-2 (1x) WEEKS 3-4 (2) 1:45 between reps 3:00 between sets 1:15 between reps “45 between reps 2:30 between sets 2:00 between sets WEEKS: 6-17 (2x)_____WEEKS 8-10 (3x) :20 between reps 1:30 between sets5YDS | | 5 YDS | a BS TS DIRECTIONS: Straddle the middle line in a 3-point stance. Sprint to the left (or right) 5 yards. Touch line with hand (left hand if going left, right hand if going right). Turn and sprint 10 yards and touch line. Then sprint back through the middle line.3 CONE TEST DIRECTIONS: Starting at bottom cone, sprint to second cone and back while making a full right hand touch on each turn. Sprint again to the second cone, making an outside turn, sprint to inside of third cone. Finish turn on outside of cone, sprint to second cone, with a tight outside turn, and finish through first one.