First Exercise - Agility Rings - Side Steps 2 Rings Forward 1 Back
Begin by scattering six hoops / markings on the ground, adjacent to each other in a straight line
Stand in a position where the shoulder is facing the direction of movement, the knees are slightly bent and the upper body is straight - this is the initial position
Perform two quick side steps inside the hoops - leading leg walking first, back leg completing the step
Stop in the third step and take a complementary step backward with the back leg stepping first, and the leading leg completing the step
Repeat the operation until the end of the hoops and switch sides
Perform the required number of repetitions according to the exercise
Second Exercise - Dror Shimshon - Hurdles & Cones 1
Place markings / cones in the position as you can see in the video
Start with a starting position in front of the first marking / hurdle; legs with waist-width punctuation, a slight bend in the knees, and the hands placed on the sides of the body
Perform a high jump over the hurdle / first mark (maintain safety at the height of the first mark, 50% of your maximum jump height)
When landing make side steps towards the cone located on the right side, make a light touch on the cone, and change direction to the cone on the opposite side
After touching the second cone, advance towards the second hurdle / marking and perform a high jump over
After landing, perform a slalom between the two cones in front of you (1 meter spacing between the cones)
After passing the cones, make a high jump up the hurdle / third mark
When landing make a maximum jump to a height
After landing, perform an explosive exit from the place to a sprint run of a few meters
Return to the starting point and perform the required number of repetitions
Third Exercise - Suicide Sprints
Place cones / markings in a straight line at a distance of about 5 meters from each other
Stand in the position of the first cone and sprint towards the second cone
Perform braking and change direction back to the first cone
Perform braking and change direction to the third cone
Perform braking and change direction to the other cone
Perform braking and change direction to the fourth cone
Perform braking and change direction to the third cone
Perform braking and change direction to the fifth cone and continue running a few meters
The goal is to perform the runs and brakes as quickly as possible
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