Speed & Agility

Starts, shuffles, and direction changes with the brakes on.

Clear lane. Warm the legs first. Celebrate the controlled finish, not just the blaze.

• 1Spartan Sprint ShowdownOn go, sprint. Explosive start, controlled finish.

  Set up

  Start and finish marks.

  Do this

  On go, sprint. Explosive start, controlled finish.

  Done when · A quick start on go and a stop inside the finish, not past it. Little warriors use a shorter lane. The stop is part of the score.

  Little: Shorter distance.

  Older: Sprint there, tiptoe back.

  Play this drill
• 2Ninja Quick-Step ShuffleLight side-to-side steps in and out of each rung.
• 3Knight's Cone GauntletDash cone to cone as if arrows are in the air. Stay in control.
• 4Samurai Slalom DashWeave like a battlefield. Quick changes, safe feet.
• 5Warrior's Relay RampageDash and hand off. Cheer like the clan depends on it.
• 6Viking's Vortex DodgeRun and dodge the vortex. Don't get pulled in.
• 7Gladiator's Guard ShuffleGuard stance. Fast lateral shuffles, plus a step forward and back.
• 8Champion's Capture DashSprint, grab, return in control.