How can you improve agility and footwork like a pro athlete at home. What are the most effective exercises using Sklz hurdles. Which drills will enhance your speed, coordination, and explosive power.

Mastering Basic Hurdle Jumps: The Foundation of Agility Training

Hurdle jumps are the cornerstone of agility training with Sklz hurdles. This fundamental exercise targets hip mobility, leg power, and overall coordination. To perform basic hurdle jumps:

1. Set hurdles at mid-thigh height
2. Approach each hurdle with a light jog
3. Swing your lead leg up and over the hurdle
4. Land softly on the other side, focusing on proper foot placement

Proper form is crucial for maximizing the benefits of hurdle jumps. Ensure your foot lands directly under your knee, not in front of it. This promotes better balance and reduces the risk of injury. Keep your trail leg extended to engage your glutes and hamstrings fully.

As you become more comfortable with the basic technique, gradually increase your speed. Remember, mastering proper form should always precede attempts to increase speed or intensity.

Advanced Hurdle Jump Variations

Once you’ve mastered the basics, challenge yourself with these advanced variations:

• Double hurdle jumps: Clear two hurdles in a single leap to boost explosive power
• Single-leg hurdle hops: Improve unilateral strength and stability
• Hurdle jumps with arm swings: Enhance full-body coordination

Enhancing Multi-Directional Agility: Lateral Stepovers and Zig Zag Runs

Multi-directional agility is crucial for success in many sports. Lateral stepovers and zig zag runs are excellent drills to improve your ability to change direction quickly and efficiently.

Perfecting Lateral Stepovers

Lateral stepovers train you to move sideways while maintaining proper body positioning. Here’s how to perform them:

1. Set up four Sklz hurdles in a straight line
2. Stand sideways at one end of the line
3. Swing your outside leg up and over the first hurdle
4. Bring your trailing leg to meet it
5. Repeat down the line, alternating your lead leg

Focus on keeping your chest and hips open throughout the movement. This drill enhances your ability to change direction while maintaining speed and body control.

Mastering the Zig Zag Run

The zig zag run challenges your ability to make quick directional changes. To perform this drill:

1. Arrange Sklz hurdles in a zig zag pattern
2. Sprint through the line, leading with your right leg over the first hurdle
3. Plant your right foot outside the second hurdle and lead with your left
4. Continue alternating legs as you navigate the zig zag pattern

This exercise improves coordination, balance, and explosive cuts from side to side. It teaches you to lower your center of gravity when changing direction, a crucial skill in many sports.

Developing Explosive Power: High Knees and Butt Kicks

High knees and butt kicks are classic agility drills that focus on developing explosive power in your lower body. These exercises are essential for improving running form and increasing leg turnover speed.

Maximizing High Knees Performance

High knees target your hip flexors, quadriceps, and core muscles. To perform this drill effectively:

1. Set up Sklz hurdles 1-2 feet apart
2. Jog up to the line and begin pumping your knees high to clear each hurdle
3. Engage your core and maintain tall posture
4. Swing your arms powerfully to drive leg movement

For optimal performance, lean slightly forward from your ankles to maintain momentum. Land on the balls of your feet rather than your heels. As you improve, gradually increase the height of the hurdles to challenge yourself further.

Perfecting Butt Kicks Technique

Butt kicks focus on activating your posterior chain, particularly your hamstrings and glutes. Here’s how to execute them properly:

1. Set up Sklz hurdles 1-2 feet apart
2. Jog up to the line and start bringing your heels straight up to your glutes
3. Keep your core braced and maintain a slight forward lean
4. Drive your arms to help your legs move faster

This exercise not only strengthens key muscle groups but also teaches you to cycle your legs more quickly, improving overall running form and speed.

Unilateral Power Development: Single-Leg Hops and Hopscotch Variations

Unilateral exercises are crucial for developing balanced strength and stability. Single-leg hops and hopscotch variations using Sklz hurdles provide excellent unilateral training options.

Mastering One Foot Hops

One foot hops challenge your single-leg power, stability, and balance. To perform this exercise:

1. Space Sklz hurdles 1-2 feet apart
2. Hold your hands out in front for balance
3. Hop on only your right leg over each hurdle, keeping your left extended behind you
4. Land gently and with control
5. Turn around and repeat on the other leg

This unilateral exercise is essential for improving your ability to change direction and prevent injuries by strengthening each leg independently.

Advancing with Hopscotch Variations

Hopscotch variations add complexity to single-leg training by incorporating different movement directions. Try these two variations:

• Forward and Backward Hopscotch: Hop forward over each hurdle on your right leg, then backward on your left leg
• Lateral Hopscotch: Hop laterally over hurdles on your right leg, then return on your left leg

These exercises improve single-leg control while moving in multiple directions, enhancing your overall agility and multi-directional power.

Cardiovascular Conditioning: Hurdle Hops and Side-to-Side Shuffles

Incorporating cardiovascular conditioning into your agility training is crucial for overall athletic performance. Hurdle hops and side-to-side shuffles using Sklz hurdles provide excellent options for elevating your heart rate while improving agility.

Intensifying Your Workout with Hurdle Hops

Hurdle hops combine plyometric training with cardiovascular conditioning. To perform this exercise:

1. Set up Sklz hurdles 2-3 feet apart
2. Assume an athletic position with knees bent, chest up, and core braced
3. Alternate between hopping over each hurdle and hopping side-to-side between them

This constant switching challenges your coordination, power, and agility through the hips and legs. Increase your speed to elevate your heart rate and intensify the cardiovascular benefits.

Mastering Side-to-Side Shuffles

Side-to-side shuffles focus on lateral movement while providing a cardio workout. Here’s how to perform them:

1. Set up 4-6 hurdles 1-2 feet apart
2. Stand sideways in an athletic stance next to the first hurdle
3. Shuffle quickly to cross your feet over the hurdle
4. Immediately shuffle back over the hurdle
5. Repeat this side-to-side shuffle down and back the entire line

This drill improves lateral movement speed and agility while providing an excellent cardiovascular workout. Focus on maintaining proper form throughout the exercise to maximize its benefits.

Incorporating Sklz Hurdles into Your Training Routine: Creating Effective Workouts

To maximize the benefits of Sklz hurdles in your agility training, it’s essential to create well-structured workouts that target different aspects of athletic performance. Here are some tips for incorporating these exercises into your routine:

Designing a Balanced Agility Workout

A well-rounded agility workout should include exercises that target different movement patterns and energy systems. Consider structuring your workout as follows:

1. Warm-up: 5-10 minutes of light cardio and dynamic stretching
2. Skill work: Focus on technique for 2-3 specific agility drills
3. Power development: Incorporate plyometric exercises like hurdle jumps
4. Multi-directional agility: Include lateral stepovers and zig zag runs
5. Cardiovascular conditioning: Finish with high-intensity drills like hurdle hops
6. Cool-down: 5-10 minutes of light jogging and static stretching

Progressive Overload and Variation

To continue improving your agility, it’s crucial to progressively challenge yourself and vary your workouts. Consider these strategies:

• Gradually increase hurdle height as you improve
• Decrease rest time between sets to boost cardiovascular endurance
• Combine multiple drills into complex sequences
• Introduce time constraints or competition to increase intensity

Remember to listen to your body and allow for adequate recovery between intense agility sessions to prevent overtraining and reduce injury risk.

Maximizing Safety and Effectiveness: Tips for Agility Training with Sklz Hurdles

While Sklz hurdles are excellent tools for agility training, it’s crucial to prioritize safety and proper technique to maximize their effectiveness. Here are some essential tips to keep in mind:

Safety First: Preparing for Your Workout

Before diving into your agility drills, ensure you’ve taken the necessary precautions:

• Perform a thorough warm-up to prepare your muscles and joints
• Check that your training area is clear of obstacles
• Ensure Sklz hurdles are properly set up and stable
• Wear appropriate footwear with good traction and support

Mastering Proper Form and Technique

To get the most out of your agility training and reduce injury risk, focus on maintaining proper form throughout each exercise:

• Keep your core engaged to maintain stability
• Land softly on the balls of your feet to absorb impact
• Maintain an athletic posture with your chest up and shoulders back
• Use your arms to help drive movement and maintain balance

If you’re new to agility training or a specific exercise, start at a slower pace and focus on perfecting your technique before increasing speed or intensity.

Listening to Your Body and Progressing Gradually

While it’s important to challenge yourself, it’s equally crucial to listen to your body and progress at an appropriate pace:

• Start with lower hurdle heights and gradually increase as you improve
• Allow for adequate rest between sets and workout sessions
• If you experience pain or discomfort, stop the exercise and reassess your form
• Gradually increase workout duration and intensity over time

By following these safety and effectiveness tips, you’ll be able to make the most of your agility training with Sklz hurdles while minimizing the risk of injury.

Wanna improve your agility and footwork like a pro athlete? Look no further than the Sklz hurdles. These bad boys are game-changers for taking your at-home drills up a notch. Trust me, with these hurdles, you’ll be dodging defenders and blazing by the competition in no time.

Hurdle Jumps

The bread and butter. Hopping over hurdles like a jackrabbit gets your hips and legs firing. Start with the hurdles at mid-thigh height. Jog up to each one, swing your lead leg up and over, and land softly on the other side. Focus on that flawless landing – you want your foot right under your knee, not out in front. Keep your trail leg extended for an extra glute burn. Once you get the rhythm down, pick up the pace! But don’t get too cocky…speed comes after you master the technique.

Pro tip: Try doubles for a real challenge! Jump over two hurdles with one leap. Killer for explosion training.

Lateral Stepovers

Now we’re into multidirectional agility work. Set up four Sklz hurdles in a line and move laterally over them. Stand sideways at one end of the line. Swing your outside leg up and over the first hurdle, placing it just outside the hurdle. Bring your trailing leg to meet it. Repeat down the line, leading with the opposite leg each time. Focus on keeping your chest and hips open throughout the movement.

Why it works: This drill trains you to change direction while maintaining speed, body control, and proper mechanics. We’re talking pro agility gains here.

High Knees

You know this one from football practice back in the day. Set up Sklz agility hurdles about 1-2 feet apart. Jog up to the line and start pumping your knees high to clear each hurdle. Engage your core and keep your posture tall. Swing your arms powerfully to help drive your legs.

Pro tips: Lean slightly forward from your ankles to maintain momentum. Land on the balls of your feet, not your heels. Increase the height of the hurdles as you improve.

Butt Kicks

Time to work that posterior chain. Set up the Sklz 6x hurdles again about 1-2 feet apart. Jog up to the line and start bringing your heels straight up to your glutes. Keep your core braced and maintain a slight forward lean. Drive your arms to help your legs move faster.

Why it works: This gets your hamstrings, glutes, and calves firing at once. Plus, it teaches you to cycle your legs quicker for improved running form.

Zig Zag Run

Set up your Sklz agility hurdles in a zig zag pattern. Sprint through the line, leading with your right leg over the first hurdle. Plant your right outside the second hurdle and lead with your left. Zig and zag back and forth down the line.

Training tip: Use this drill to improve coordination, balance, and explosive cuts from side to side. It teaches you to drop your center of gravity when changing direction.

One Foot Hops

Single-leg power, anyone? Space out the sklz 6x hurdles about 1-2 feet apart. Hold your hands out in front of you for balance. Hop on only your right leg over each hurdle, keeping your left extended behind you. Land gently and with control. Turn around and repeat on the other leg.

Why it works: This unilateral exercise improves single-leg stability, power, and balance. Essential for changing direction and preventing injury.

Forward and Backward Hopscotch

More single-leg fun! Set up your Sklz agility hurdles spaced 1-2 feet apart. Hop forward over each hurdle on only your right leg. When you reach the end, turn around and hop back on just your left. Continue hopscotching up and down the line.

Training tip: This drill improves single-leg control while moving both forward and backward. Killer for training multi-directional power.

Lateral Hopscotch

Same idea, lateral direction. Set up your hurdles in a line and hop laterally over each one on only your right leg. At the end of the line, turn and hop back on your left. Keep your core tight and vision forward.

Pro tip: Add a sideways shuffle between hops over each hurdle. Now we’re working on deceleration and re-acceleration in addition to lateral power.

Hurdle Hops

For this cardio burner, set up your Sklz 6x hurdles about 2-3 feet apart. Get in an athletic position – knees bent, chest up, core braced. Then alternate between hopping over each hurdle and hopping side-to-side between them.

Training tip: The constant switching challenges your coordination, power, and agility through the hips and legs. Up the speed to really elevate your heart rate!

Side to Side Shuffle

You’ll need 4-6 hurdles set up about 1-2 feet apart for this lateral cardio drill. Stand in an athletic stance sideways next to the first hurdle. Shuffle quickly to cross your feet over it, feet together. Then immediately shuffle to cross back over the hurdle. Repeat this side-to-side shuffle down and back the entire line.

Why it works: This drills lateral movement while keeping your hips and chest facing forward. Plyometric training for better agility during competition.

Crossover Run

Set up your Sklz agility hurdles about 1-2 feet apart in a straight line. Stand next to the first hurdle in an athletic position. Run forward crossing your right foot over the first hurdle, left over the second, etc. When you reach the end, run backwards on the other foot.

Training tip: This drill improves coordination while running at speed. It also teaches you to lift your knees and drive your legs when fatigued.

Bounding

For this explosive exercise, your hurdles should be 1-2 feet apart. Take an exaggerated lunge position next to the first hurdle, both knees bent. Explode up and forwards, bounding over the hurdle with your trail leg. Land with soft knees on the other side. Repeat bounding over each hurdle.

Why it works: This dynamic move trains single leg power and elasticity. It also improves sprinting form and explosive starts.

Cariocas

The carioca is a pillar agility drill every athlete should master. Set up your Sklz 6x hurdles about 1-2 feet apart. Stand sideways at one end of the line. Perform a lateral shuffle crossing your right leg over the first hurdle. Then cross your left behind. Continue this crossover movement down and back the line.

Training tip: Perform cariocas slowly to nail down the footwork. Then gradually increase your speed while maintaining form.

Ladder Drills

Agility ladders combine with hurdles for some intense footwork training. Set up a ladder next to your hurdles. Sprint through the ladder, then hop over a hurdle at the end. Repeat this sequence in different patterns.

Some ideas: In and out of ladder, one foot in each ladder space. Ickey shuffle through ladder, hop over hurdle. Hopscotch through ladder, double hurdle leap. The combinations are endless!

Agility Ladder and Hurdle Combo

Here’s a challenging combo to finish off your workout. Set up your ladder leading right up to a hurdle. Sprint up the ladder driving your knees high. At the last space, plant hard and jump over the hurdle. Land and immediately sprint back down the ladder.

Training tip: This drill ties everything together – speed, power, coordination, and agility. It will leave you gasping for air while taking your athleticism to new heights!

There you have it – 15 must-try agility drills to transform your footwork with the Sklz hurdles. Training with hurdles develops explosive power, quickness, coordination, balance, and dynamic strength through the hips and legs. Master these drills at home to gain a serious edge over the competition on the field or court.

With the right techniques and consistency, you’ll be flying past opponents and breaking ankles in no time. So grab those Sklz agility hurdles and get to work! Your newfound agility is waiting.

Take your lateral quickness to the next level with hurdle stepovers! This agility drill trains you to move side to side with precision and power – just what you need to juke out competitors on the field or court.

Lateral Stepovers

Let me set the scene. It’s late in the fourth quarter, the game is on the line. You make your move, faking left and breaking right to get open. But suddenly a defender slides over to shut you down. What do you do? Lateral stepovers prep you for this moment.

Here’s how it works: Set up 4-6 Sklz hurdles in a line spaced about 1-2 feet apart. Stand sideways at one end in an athletic stance, feet shoulder width apart. Initiate the movement by swinging your outside leg up and over the first hurdle, placing your foot just outside it. Next, bring your trailing leg through to meet the lead. Congrats, you just did your first lateral stepover!

Keep your hips and chest facing forward throughout the drill. Avoid twisting your torso as you swing your legs over each hurdle. The goal is to open up your hips and drive laterally off that outside foot. Make sense?

Now repeat this sequence, alternating lead legs each time, all the way down and back the line. Start slow, focusing on proper form. Once you’ve nailed down the footwork, pick up speed. Just maintain control and stick that landing.

Pro tip: For added difficulty, widen your stance to sink into lateral lunges as you step over each hurdle. Killer for glute and hip strength!

Why this drill works: The lateral stepover improves coordination and teaches you to change direction quickly while maintaining straight-line speed. We’re talking pro-level agility gains here. Breaking ankles never felt so good!

So grab those Sklz agility hurdles and get stepping! Consistency with this drill will have you effortlessly shaking defenders in no time. Lateral quickness awaits – let’s get it!

Looking to improve your agility and take your athletic skills to the next level? Agility drills using training tools like the Sklz 6x hurdles are a fantastic way to boost coordination, footwork, and overall body control from the comfort of your own home. Whether you’re a weekend warrior looking to improve your performance or a competitive athlete seeking an edge, agility hurdles let you recreate dynamic drills used by the pros across various sports.

In this comprehensive guide, we’ll explore some of the top agility drill exercises you can do with Sklz agility hurdles to build explosive power, quickness, and nimble footwork. From beginner to advanced, these must-try drills are guaranteed to take your lateral speed, change of direction, and overall agility to new heights.

High Knees

The high knees drill is one of the most basic yet effective agility exercises out there. To perform it:

• Set up two hurdles spaced about 2-3 feet apart.
• Start by jogging or running in place, bringing your knees up to hip height or higher with each step.
• Maintain this exaggerated high knee motion as you briskly move between the hurdles.
• Focus on driving your knees up quickly, getting a full leg extension with each rep.
• Keep your core tight and posture upright throughout the drill.

High knees are excellent for improving coordination between your upper and lower body while getting your heart rate up. This drill also reinforces proper sprinting form, strengthening important running muscles in the hips, glutes, quads, and calves. Go for time or distance with the high knees drill, mixing up speeds for an added challenge.

Lateral Hurdle Hops

Lateral movements are key for excelling at sports from tennis to basketball, as well as dodging opponents on the field or court. Lateral hurdle hops will get you moving side to side quickly and fluidly.

• Arrange about 4-6 hurdles in a zig-zag pattern about 1-2 feet apart.
• Stand beside the first hurdle with your feet together and hips and shoulders facing forward.
• Bend your knees into an athletic stance. Keep your core tight and chest up.
• Hop sideways over the first hurdle by pushing explosively off your outside foot, keeping your hips and shoulders square.
• Land softly on both feet with your knees bent. Then immediately hop over the next hurdle.
• Keep hopping laterally back and forth over the zig-zagging hurdles in a controlled manner.
• Focus on applying force horizontally and accelerating out of each change of direction.

This drill improves lateral quickness and strength through the hips and legs. Work on maintaining stability and balance throughout the drill. Start off slow, then gradually increase your speed between hurdles as your coordination improves.

Hurry Ups

Also known as “ins and outs,” hurry ups combine forward and lateral movements for an intense agility challenge. This drill works on acceleration, deceleration, and redirection abilities that translate well to field and court sports.

• Set up about 5-10 hurdles in a straight line about 1-2 feet apart.
• Start in an athletic stance at the end of the line. Keep your knees bent, weight centered, and eyes up.
• Sprint forward toward the first hurdle. Right as you reach it, plant your outside foot and cut to change direction, shuffle-stepping laterally over the hurdle.
• Immediately change direction again as you hit the next hurdle,accelerating forward. Keep alternating between forward sprints and lateral shuffle steps over each hurdle.
• Maintain speed and momentum throughout the drill, minimizing wasted movement in your change of direction.

This intense plyometric drill improves multi-directional speed, body control, and reactive power with constant starts and stops. Work hurdle hurry ups into your routine 2-3 times per week for maximum benefits.

Agility Ladder Drills

While agility ladders require a separate piece of equipment, you can recreate ladder drills using your hurdles for similar benefits. Some top options include:

• Icky Shuffle – Set up hurdles in a ladder pattern. Move through with both feet in each space, shuffling sideways. Keep your feet quick and hips low.
• In-In-Out-Out – Set up hurdles in a zig-zag pattern. Sprint diagonally through each space, leading with the inside foot then immediately outside foot to change direction.
• Cariocas – Set up hurdles in a straight line. Move sideways by crossing your outside leg in front of the inside leg with each step. Keep your hips square and stay up on your toes.

These dynamic drills challenge your coordination in multiple planes of movement. Work on staying smooth and controlled as you pick up speed.

Dynamic Warm Ups

Beyond dedicated drills, agility hurdles have a place in any dynamic warm up routine. Here are some great ways to incorporate them:

• High Knees – Drive your knees up over the hurdles to activate your lower body and get your blood pumping before activity.
• Butt Kicks – Keeping your back straight, walk or jog while kicking your heels to your glutes. Increase range of motion over the hurdles.
• Side Shuffle – Stay low and hips square as you shuffle sideways over the hurdles to open up your hips.
• Cariocas – Use this multi-directional exercise as part of your warm up before practices or games.

A thorough dynamic warm up preps your body for the activity to come while reducing injury risk. Agility hurdles add fun and functionality to your pre-training routine.

Agility Training Tips

Here are some key tips for getting the most out of your agility training using hurdles:

• Use interval training – Go hard for 30-60 seconds, rest and repeat for sets.
• Time your drills – Challenge yourself to beat your personal bests.
• Focus on form – Nail the movement pattern before chasing speed.
• Go both directions – Backpedal and side shuffle one way, then switch.
• Watch your footing – Plant and push off your outside foot when changing direction.
• Increase difficulty – Add more hurdles, decrease spacing, mix up movements.
• Use cones or markers – Direct your movement patterns.

With consistency and intention, agility hurdles will help you make huge performance gains and take your athletic abilities to the next level. Now grab those Sklz agility hurdles and get to work!

Butt Kicks

Looking to improve your agility and foot speed? Butt kicks are one of the best drills to master if you want to become a more explosive athlete. This simple exercise targets your hamstrings, glutes, and calves to make you quicker on your feet. The great news is that butt kicks are easy to do at home with the right equipment – no fancy gym membership required!

Butt kicks get their name because your heels literally kick your butt as you run in place. To do them:

• Stand with your feet shoulder-width apart.
• Drive your right knee up towards your chest, kicking your heel back to touch your glutes.
• As soon as your right foot touches down, repeat the motion with your left leg.
• Aim for a quick, light cadence, almost like you’re running in place.

Start off doing butt kicks for 30-60 seconds. As you get stronger, you can increase the time. You’ll feel it in your hamstrings right away! Be sure to keep your core engaged and posture tall throughout the exercise.

Elevate Your Butt Kicks

Want to really take your butt kicks to the next level? Grab a set of agility hurdles like the Sklz 6x Hurdles. These lightweight hurdles are designed for speed and footwork drills. Here’s how to use them for elevated butt kicks:

• Set up 6 hurdles in a line, spacing them about 18-24 inches apart.
• Stand at one end of the hurdles and do butt kicks, this time bringing your heels over each hurdle with every rep.
• Go up and back down the line of hurdles for 30-60 seconds.

Jumping over the hurdles forces you to lift your knees higher while still moving your feet quickly. This dynamic exercise torches calories while honing your agility. It’s also more interesting than regular butt kicks!

More Must-Try Agility Drills

Butt kicks are just one of many agility drills you can do at home with hurdles. Here are 15 more to add to your workouts:

Just like butt kicks, but drive your knees up instead of kicking your heels back. Go for speed!

Jump side-to-side over the hurdles to work your lateral quickness.

Face forward and hop front-to-back over each hurdle. Keep your chest lifted.

Jump forward and backward over each hurdle in one smooth motion. Killer for explosive power!

Shuffle sideways over the hurdles to improve coordination and lateral speed.

Lace through the hurdles in a grapevine motion, crossing front and back.

Jog or run backward, lifting your knees over the hurdles. Great for hamstrings!

Keep knees high and flick heels up to touch your glutes. Similar to butt kicks but more controlled.

Exaggerate bringing your knees high up to a “karaoke” position. Works hip flexors too!

Quickly cross one leg in front, then behind, while hopping over hurdles.

Step sideways over each hurdle in a lateral lunge position. Killer outer thigh burn!

Lunge over each hurdle, tapping your back knee on the ground with control.

Face the side as you hop over each hurdle rotating 180 degrees between each.

For an extra challenge, hop on just one leg at a time!

Mix up different agility drills with short rest intervals for a heart-pounding circuit.

With a set of Sklz agility hurdles and a little creativity, the workout possibilities are endless. Start with 30-60 seconds of each drill and build your way up. Focus on quality over quantity, keeping your movements crisp and explosive throughout. And be sure to incorporate agility training 1-2 times per week for best results.

In no time, you’ll be leaping over hurdles like an obstacle course pro – no fancy equipment needed. Dominate your next workout and take your athletic performance to new heights with these must-try agility drills! What’s your favorite way to use agility hurdles at home?

Zig Zag Run

Want to improve your agility, coordination, and foot speed? The zig zag run is a dynamic drill that will help you change direction on a dime. By incorporating lateral movements and angles, the zig zag run builds sport-specific quickness for any athlete. Best of all, you can master this exercise in the comfort of your own home with just a few pieces of equipment.

Setting up a zig zag run is easy with agility hurdles. Simply place 5-6 hurdles in a zig zag pattern about 2-3 feet apart. Make sure there is room on either end to decelerate. Standing at one end, run towards the first hurdle at about 75% of your max speed. Plant your outside foot and cut to change direction, continuing in this zig zag motion to the end. Focus on keeping your hips and shoulders square as you change direction – no twisting!

Start with 5-10 zig zag runs, then build up your speed, reps and duration over time. You’ll feel the burn in your quads, glutes, calves and core as you battle acceleration forces. For more of a challenge, add lateral shuffle steps between each hurdle instead of straight runs. This forces an even quicker change of direction to smoke those side-to-side muscles!

More Must-Try Agility Drills

The zig zag run is one of many agility drills you can do at home with hurdles. Here are 15 more exercises to add to your workouts:

Drive your knees up as you run in place. Go for speed!

Kick your heels back to touch your glutes as you run.

Jump side to side over the hurdles to work lateral quickness.

Face forward and hop over each hurdle. Keep your chest lifted.

Jump forward and back over each hurdle. Killer for explosive power!

Shuffle sideways over the hurdles to improve coordination.

Weave through hurdles in a grapevine motion, crossing front and back.

Jog or run backward, lifting knees over hurdles. Great for hamstrings!

Keep knees high and flick heels up to touch glutes. Similar to butt kicks.

Exaggerate lifting knees high. Works hip flexors too!

Quickly cross one leg front, then behind when hopping over hurdles.

Step sideways over hurdles in a lateral lunge position. Burns outer thighs!

Lunge over each hurdle, tapping back knee down with control.

Hop over hurdles rotating 180 degrees between each.

For a challenge, hop on just one leg at a time!

Mix up these drills for an agility-boosting circuit workout. Go for 30-60 seconds at each station and build up over time. Maintain proper form – quality over quantity! Incorporate lateral drills like the zig zag run 1-2 times per week to see improvements in your coordination, foot speed, cutting ability and overall athleticism.

With some creativity and a set of Sklz agility hurdles, the workout options are endless. Bring out your inner obstacle course warrior and dominate your next training session. Before you know it, you’ll be leaping hurdles and changing direction with ease. What are your go-to agility drills at home? Give the zig zag run a try – it’s sure to smoke those lateral leg muscles while honing your dynamic footwork!

One Foot Hops

Looking to improve your agility and footwork from the comfort of your own home? Sklz hurdles are an excellent tool to help build quickness, coordination, and explosive power in your legs. With some creativity, you can set up a range of challenging drills using the lightweight and adjustable Sklz agility hurdles.

One great agility exercise to try with the 6-inch Sklz hurdles is single-leg hops. Start by setting up a line of 3-5 hurdles spaced about 2-3 feet apart. Begin hopping laterally over each hurdle on one foot. Focus on holding your chest upright, engaging your core, and sticking each landing with control. Work on minimizing ground contact time as you develop rhythm and coordination. Do 2-3 sets of 8-10 hops to each side.

To increase the difficulty, try doubling the hurdles or placing them closer together. You can also add backward and forward hops or incorporate multi-directional patterns. Work towards being able to smoothly string together rapid one-foot hops over each hurdle. This challenges foot speed, body control, and dynamic balance. It’s a great way to build explosiveness in your legs.

Lateral Skips

Lateral sk retuires coordinated footwork and hip mobility. Set up 2-4 hurdles in a line and skip sideways over them, bringing your lead foot over followed by the trail leg. Focus on landing softly and maintaining upright posture. Increase your pace as you build coordination. Do 2-3 sets of 8-10 repetitions going each way.

To make it more challenging, set up two parallel lines of hurdles and skip in a zig zag pattern. You can also add in crossover steps every few hurdles. The multi-directional agility required engages quick footwork and dynamic balance. Lateral sk equires explosive push off and landing capabilities.

Shuffle Sprint Starts

The Sklz hurdles are a great tool for practicing explosive sprint starts from a shuffle position. Set up 2-3 hurdles spaced about 5 yards apart. Take an athletic stance sideways on to the hurdles with feet staggered. Shuffle quickly up to the first hurdle, then sprint through remaining hurdles, focusing on driving out of the blocks with forceful arm drive.

You can mix it up by breaking out into lateral shuffling after clearing the first hurdle or by adding 180 degree turns. The low height allows you to emphasize sprinting mechanics. Do 2-3 sets of 3-5 sprints with recovery jogs back. This engages first step quickness and acceleration out of cuts – essential for agility on the field or court.

Ladder Drills

Agility ladders are a staple for footwork training, but you can mimic ladder drills using Sklz hurdles too. Set up 5-8 hurdles in a straight line about 1-2 feet apart. Carefully hop in and out of each hurdle laterally, working on precision and rapid foot turnover. Keep your hips low and weight centered as you stick each landing.

You can advance this drill by moving forward and backward through the “ladder” or adding in crossover steps. Also try lateral shuffles, keeping your hips squared as you slide smoothly from side to side over each hurdle. Focus on consistency and stick every landing. Do 2-3 sets of the length of your ladder. This challenges coordination, foot agility, and dynamic stability.

Backpedal and Sprint

Defensive footwork requires transitioning quickly from backpedaling to sprinting. Set up 4-6 hurdles in a straight line and backpedal smoothly up to the first. Plant forcefully and open your hips, accelerating out of the break into a sprint. Focus on an explosive change of direction while maintaining speed.

You can also backpedal weaving in and out of the hurdles, working on crossover steps and multi-directional agility. Do 2-4 sets of the length, recovery jogging back to reset between reps. Working on backpedal mechanics and maximizing your closing speed helps improve reactive agility for sports.

Hop Scotch

This dynamic footwork drill will get your heart pumping! Set up 10 or more hurdles in a scattered pattern around a 15-20 yard area. Keep feet together and hop from hurdle to hurdle, never touching the ground. Work your way through the sequence as fast as possible while maintaining control.

You can make this more challenging by hopping on one foot only or incorporating multi-directional hops. Aim for 2-3 continuous minutes of rapid hopping. This improves endurance, stamina, and dynamic balance. It’s a great full body exercise for athleticism.

With some creativity, Sklz hurdles allow you to train agility, quickness, coordination, and explosiveness from home. Focus on proper technique and work towards smooth, controlled movements. Start slow and progress speed and complexity over time as skills improve. Combining ladder, hop, skip, and shuffle drills engages full body athleticism.

Forward and Backward Hopscotch

Looking to build explosive power and agility? Hopscotch drills using Sklz hurdles are a fun and challenging lower body workout you can do at home. By hopping forward and backward between hurdles, you can improve coordination, foot speed, and dynamic balance.

Set up a pattern of 5-10 hurdles about 1-2 feet apart in a straight line. Keep your feet together and hop from hurdle to hurdle without touching the ground. Focus on sticking each landing with bent knees to absorb impact. Work on building rhythm and minimizing ground contact as you smoothly flow between hurdles.

Once you have the forward hopscotch down, reverse it by hopping backwards through the sequence. This challenges proprioception and body control. Concentrate on landing softly and maintaining upright posture. Do 2-3 sets of the full length of hurdles.

To increase difficulty, try hopping on one foot only. This requires more strength, stability, and coordination to stick each landing. You can also incorporate lateral hops or multi-directional patterns. Aim to keep continuous movement for 30-60 seconds to build lower body endurance.

Lateral Shuffle Sprints

Lateral shuffle sprints engage hip mobility and lateral foot speed. Set up 2-3 hurdles spaced about 5 yards apart in a straight line. Take an athletic stance sideways on, feet shoulder-width. Keeping a low athletic position, shuffle sideways as quickly as possible between each hurdle.

Focus on pushing forcefully off each plant foot and driving the knees up. Extend the trail leg fully with each shuffle step and stick the landing. Do 2-4 reps focusing on maximum speed. You can also practice right to left transitions by shuffling back in the opposite direction.

180 Degree Hops

Changing direction rapidly requires coordvoated power and agility. Set up 8-10 hurdles in a scattered pattern with 2-3 feet between each. Hop forwards and laterally between hurdles in a sequence. Every few hurdles, plant and pivot, rotating 180 degrees to hop back in the opposite direction.

Focus on sticking each landing before explosively hopping to the next hurdle. Keep your head up and shoulders level throughout the turns. Try different pivoting foot patterns to strengthen both legs. Do 2-3 sets for 30-60 seconds, moving continuously to build endurance.

Lateral Jump Partials

Develop explosive lateral push off power with this plyometric exercise. Set up two hurdles spaced 6-10 feet apart. Take a wide side-on stance, load your weight onto one leg, and drive off it launching into a lateral jump over the first hurdle. Land with soft knees on the other side and immediately jump back over the second hurdle in one smooth motion.

Repeat, alternating lead legs with each rep. Focus on minimal ground contact time between hurdles. Do 2-3 sets of 6-8 repetitions on each leg. You can advance it by adding a third hurdle to work on lateral bounding power and coordination.

Skips for Height

This fun drill challenges dynamic balance and leg strength. Set up 3-5 hurdles spaced 2-3 feet apart in a straight line. Stand sideways on and skip sideways over each hurdle in sequence, bringing your lead foot up and over followed by the trail leg in a smooth “step-hop” motion.

Focus on swinging your arms forcefully to gain height with each skip. Sit back into the landing to absorb impact. Do 2-3 sets of 8-10 repetitions to each side. You can increase difficulty by placing the hurdles closer together or adding a second parallel line.

Forward Run Hops

Hops for distance challenge acceleration and explosive leg drive. Set up 3-5 hurdles spaced 5-10 feet apart in a straight line. Take an athletic stance behind the first hurdle. Drive out of the blocks and take powerful bounding steps between each hurdle, focusing on hanging in the air as long as possible with each hop.

Land with soft knees and keep the torso upright. Repeat focusing on maximizing distance and speed between hurdles. Do 2-3 sets of 3-5 hops, jogging back to recover between reps. This improves horizontal jump power and sprinting mechanics.

Single Leg Squat Jumps

Build lower body strength and stability with this unilateral plyo. Set up a hurdle 1-2 feet in front of you. Standing on one leg, sit back into a squat, swinging your arms down for momentum. Explosively jump up, driving the knee and switching your feet midair to land on the opposite leg. Squat and repeat, alternating legs.

Focus on controlling each landing and maintaining balance. Do 2-3 sets of 6-8 reps on each leg. To increase difficulty, add a forward hop over the hurdle at the top of each jump. This challenges coordination and reactive power.

Sklz agility hurdles allow you to get creative with at-home footwork and plyometric drills. Lateral hops, shuffles, and skips engage hip mobility and lateral quickness. Forward runs and hops build linear explosiveness and elasticity. Varying exercises keeps training fun and challenging.

Hey friends! Are you looking to improve your agility and footwork at home? Well let me tell you about an awesome piece of equipment that can seriously step up your training game: the SKLZ lateral hopscotch agility hurdles.

Lateral Hopscotch

These clever little hurdles from SKLZ are designed to help athletes develop lightning quick feet and improve their ability to change direction on a dime. They’re perfect for sports like basketball, soccer, football, tennis – basically anything that requires quick lateral movements and explosive starts and stops.

The hurdles are ultra lightweight and adjustable, so you can customize the height anywhere from 6 to 12 inches. They also have rubber feet so they don’t slide around on hard surfaces. But the really cool part is you can link up to 6 hurdles together in different patterns to create your own agility drills!

Here are some of my favorite lateral hopscotch drills you can do at home with the SKLZ agility hurdles:

Lateral Icky Shuffle

For this drill, set up 2 hurdles spaced about 2-3 feet apart. Start to the side of the hurdles with feet shoulder width apart. Keeping your hips and shoulders facing forward, laterally shuffle in and out between the hurdles. Make sure you’re taking short, choppy steps and engaging your core. Do 2-3 sets of 5-10 shuffles per side.

Lateral Hops

Arrange 2-4 hurdles in a straight line 2-3 feet apart. Stand next to the first hurdle, then hop laterally side-to-side over each hurdle, bending your knees upon landing to absorb impact. Concentrate on sticking each landing before immediately pushing off into the next hop. Do 2-3 sets of 8-10 hops total.

Lateral Jump and Shuffle

Line up 2 hurdles about 5 feet apart. Stand to the side and explode into a lateral broad jump over the first hurdle, landing with knees bent. Immediately shuffle your feet to push off into a jump over the second hurdle. Land and repeat back to the first hurdle. Do 10-15 total jumps, focusing on synchronizing your arm drive with the jumps.

Carioca

The carioca is a great drill for improving hip mobility and crossover steps. Set up 2-4 hurdles in a zig-zag pattern about 2-3 feet apart. Stand sideways with feet shoulder-width apart, hips and shoulders facing forward. Cross one foot behind the other, step sideways over the first hurdle, cross front again, step over second hurdle, and repeat in a zig-zag path down and back. Keep your core braced and maintain athletic posture throughout the drill. Do 2-3 sets of 6-10 crossovers per side.

Lateral Skaters

Arrange 4-6 hurdles in a straight line 2-3 feet apart. Start to one side in an athletic stance. Push off the outside foot to leap sideways over the first hurdle, landing on the other foot with knees bent. Repeat continuing down the line of hurdles and then back. Focus on sticking each landing before immediately loading your weight for the next jump. Do 2-3 sets of skaters down and back.

You can get really creative with the patterns and challenge yourself by mixing lateral and forward/backward movements. The great thing about the SKLZ hurdles is they stack and store easily, so you can set up all kinds of agility drills in just minutes right in your backyard, garage, or home gym.

Safety First!

Here are some tips to keep in mind when using lateral hopscotch agility drills to avoid injury:

• Warm up thoroughly before starting drills – jump rope or jog in place to elevate heart rate and warm up muscles.
• Move through drills slowly at first to get the pattern down before trying to go full speed.
• Focus on lateral knee stability and hip alignment to prevent knee or ankle injury.
• Land softly with bent knees to absorb impact, not flat-footed.
• Allow recovery time between sets and don’t overdo it early on.
• Consider additional lower body strength exercises to support safe agility training.

Agility drills using the SKLZ hurdles are such a great way to improve quickness and explosiveness. And the benefit is you can do them pretty much anytime, anywhere with minimal equipment and space. Just be smart with your training, take it slow until you get the movements down, and remember to include proper warm-up and recovery. Now grab those hurdles and start hoppin’!

Master Agility Drills at Home: 15 Must-Try Exercises with Sklz Hurdles

Looking to improve your agility and footwork? Agility hurdles like the Sklz 6x hurdles are an excellent way to develop quickness, speed, and coordination right in your own home. These adjustable hurdles let you customize the height to tailor drills to your skill level and goals.

Incorporating hurdle exercises into your training will challenge your fast-twitch muscles and take your conditioning to the next level. By focusing on proper form and technique as you navigate the obstacles, you’ll enhance body control and awareness. Plus, the fun, dynamic drills break up monotonous routines and keep workouts exciting.

Ready to jump into agility training? Here are 15 must-try hurdle exercises to test skills, build explosive power, and boost sports performance.

1. Lateral Hurdle Hops

Moving side to side challenges coordination and activates stabilizer muscles. With hands on hips, hop over each hurdle in sequence while facing the same direction throughout the drill. Focus on shifting weight smoothly, landing softly on the balls of your feet, and maintaining body control.

2. Lateral Crossovers

Add complexity by crossing over the hurdles laterally instead of hopping side-to-side. Step your lead foot over each hurdle while swinging the trailing leg behind to cross. Keep your torso upright and core engaged as you shuffle through the sequence.

3. Forward Zig-Zags

Zig-zagging down and back over the hurdles combines forward and lateral movements. Hop diagonally over the first hurdle, move laterally over the second, then diagonally over the third. Turn and reverse the pattern back. Working on changing direction tests agility and balance.

4. Backward Hurdle Hops

Retro movement challenges coordination in a new way. Hop backwards over the hurdles in sequence, lifting your knees high and landing softly. Look over your shoulder periodically to navigate the obstacles.

5. One-Foot Hops

Increase difficulty by hopping on just one foot over each hurdle. Alternate feet between hurdles or repeat the sequence on the same foot to work on balance and stability. Bend the knee of your non-hopping leg and swing your arms to propel forward.

6. High Knees

Incorporate high knees between hurdles to get your heart pumping. Sprint up to the first hurdle, hop over it, then immediately raise your knees high while running to the second. Continue the pattern, keeping hips and knees high throughout.

7. Burpees

Burpees are intense full body moves to build power. Hop over the first hurdle, then immediately drop to the floor for a push-up. Execute an explosive jump back up, hop the next hurdle, and repeat.

8. Mountain Climbers

Mix agility with core work by adding mountain climbers between hurdles. Hop the first hurdle then get into a high plank position. Keeping your hips low, alternate pulling your knees into your chest in a running motion before hopping the next hurdle.

9. Broad Jumps

Explode out of each hurdle and work on horizontal hops with broad jumps. Land on both feet over the first hurdle, then jump forward using your arms to propel to the next. Stick the landing and continue leaping down the line.

10. Skaters

Mimic the dynamic side-to-side movement of speed skaters. Hop over the first hurdle, bringing one knee up. Land on that foot then immediately reach the opposite leg behind you, using momentum to carry you to the next hurdle.

11. Fast Feet

Quickness is key with fast feet drills. Sprint up to the first hurdle and hop over it. Move your feet rapidly in a running motion before hopping the second. Continue as quickly as possible with short, quick steps between each.

12. Cariocas

Cariocas work hip mobility and crossover steps. Hop the first hurdle then rapidly cross one foot over the other as you move sideways to the next. Your feet should form a figure 8 pattern as you shuffle down the line.

13. High Kicks

Get vertical with high kicks! Sprint up to the first hurdle and hop over it. Quickly swing one leg up, kicking yourself in the butt before switching legs. Kick up high as you run to the next hurdle.

14. Heads-Up Hurdles

Challenge your body control by taking your eyes off the hurdles. Look straight ahead as you hop over each obstacle. Keep your head aligned with your torso and use your peripheral vision to navigate the sequence.

15. Partner Challenges

Add fun and competition with a partner! Face off and see who can complete lateral shuffle hurdle jumps the fastest. Or take turns creating challenging sequences for each other to copy.

Mixing up these agility hurdle drills keeps your body guessing and skills progressing. Start with the basics, then increase speed, range of motion, jumps per hurdle, and hurdle height to raise the intensity. Maintain proper form and soft landings on your toes to get the most from each exercise while reducing injury risk.

With some space and a set of adjustable hurdles like the Sklz 6x, you can enjoy dynamic conditioning anywhere. Break a sweat while honing agility, balance, coordination, explosiveness, and more with these go-to drills! Just hop to it!

Want to improve your agility and footwork without leaving the house? Sklz hurdles are an excellent way to master agility drills in the comfort of your own home. These lightweight and adjustable hurdles can help athletes of all levels – from weekend warriors to serious competitors – enhance their lateral quickness, explosiveness, and coordination.

Side to Side Shuffle

The side to side shuffle is a dynamic warm-up exercise that engages your inner thighs, glutes, and hips. To do this drill:

• Set up two hurdles about 2-3 feet apart
• Stand sideways with your right side facing the hurdles and hips squared
• Bend your knees slightly and keep your feet shoulder-width apart
• Shuffle quickly to your left by crossing your right foot over your left, then your left foot over your right
• Continue shuffling side to side, leading with your right foot when moving left and vice versa
• Perform 2-3 sets of 8-10 shuffles

Focus on keeping your hips and shoulders facing forward as you shuffle. This drill improves lateral movement and stability in your legs and core.

Front and Back Hops

Hops are plyometric, or explosive, exercises that build power in your lower body. To do front and back hops:

1. Place a hurdle on the ground and stand with feet hip-width apart behind it
2. Dip down into a partial squat and swing your arms back
3. Explosively swing your arms forward and hop up and over the hurdle, landing softly on the balls of your feet
4. Hop back over the hurdle in the same way, landing in a partial squat behind it
5. Complete 2-3 sets of 5-10 repetitions

Focus on controlling each phase of the hop and using your arms for momentum. This challenging drill improves explosive power and coordination.

Lateral Hops

Lateral hops target your outer thighs and glutes while improving lateral quickness. To do them:

• Set up two hurdles 2-3 feet apart
• Stand sideways between the hurdles with feet together
• Bend knees and swing arms back to load your body
• Swing arms forward and explosively hop sideways over one hurdle, landing on the outside of the opposite hurdle
• Hop back in the same way, continuing to alternate
• Do 2-3 sets of 8-10 hops on each side

Focus on sticking each landing and maintaining your balance. Work up to doing hops without stopping between repetitions.

Shuttle Sprints

This dynamic, full-body drill improves speed, agility, and coordination. To do it:

1. Set up two hurdles about 10 yards apart
2. Start behind one hurdle in an athletic stance
3. Sprint to the other hurdle, plant your outside foot, and change direction
4. Sprint back to the start and repeat
5. Complete 2-3 sets of 5-10 shuttles

Focus on minimizing ground contact time as you change direction. Try sprinting at 90%, building up to maximum intensity. Vary the distances as you improve.

Lateral Shuffle and Sprint

This challenging drill combines shuffles and sprints to build explosive multidirectional speed. Do it as follows:

• Set up two hurdles 5-10 yards apart
• Shuffle laterally leading with your right foot to the right hurdle
• Plant your right foot and sprint to the left hurdle
• Shuffle laterally leading with your left foot back to the starting hurdle
• Do 2-3 sets of 4-6 repetitions on each side

Move as quickly as you can while maintaining good form. This drill improves lateral speed and rapid change of direction abilities.

Slalom Sprint

Slalom sprints challenge your balance, coordination and agility. Do them like this:

1. Set up about 5 hurdles in a zigzag pattern 3-5 feet apart
2. Start at one end in an athletic stance
3. Sprint through the zigzag pattern, turning as quickly as possible at each hurdle
4. Complete 2-3 sets of 2-3 sprints

Focus on making sharp, controlled turns and minimizing deceleration between hurdles. Try sprinting at 50-75% intensity at first.

Hop Scotch

This drill improves single-leg power, stability, and coordination. Do it like so:

• Arrange hurdles in a line 1-2 feet apart
• Balance on your right leg behind the first hurdle
• Hop over it and land on your right leg
• Hop over the next hurdle landing on your left leg
• Continue alternating legs down and back
• Do 2-3 sets of 6-10 hops on each leg

Focus on sticking each landing and maintaining balance. Work on going quickly but with control.

Lateral Bounding

Lateral bounding is an explosive drill that enhances single-leg power. Do it by:

1. Setting up two hurdles 2-3 feet apart
2. Standing sideways between the hurdles on only your right leg
3. Bounding sideways over the right hurdle, landing on your right leg
4. Bounding back over the left hurdle, landing on your left leg
5. Continuing to alternate legs for 8-10 reps on each side

Focus on generating power from your glutes and pushing off strongly from each leg. Work on minimizing ground contact time.

Varying these agility drills using Sklz hurdles engages your muscles in different ways to improve stability, balance, coordination, explosiveness, and multidirectional speed. They are challenging cardiovascular workouts that can boost athletic performance. With some space and 6x sklz hurdles, you can take your agility to the next level without ever leaving your living room!

Looking to boost your agility without access to a gym or field? With some space and sklz agility hurdles, you can take your footwork and coordination to new heights right from home. These adjustable hurdles are ideal for athletes of all ages and abilities who want to enhance their lateral quickness, coordination, balance, and explosiveness.

Crossover Run

The crossover run drill engages your inner thighs and core while testing your coordination. Do it like so:

1. Set up hurdles in a straight line 2-3 feet apart
2. Stand at one end with knees bent in an athletic stance
3. Run forward, crossing your right foot in front of your left as you step over each hurdle
4. At the last hurdle, crossover your left foot in front as you turn around
5. Continue back, crossing right over left, until you reach the start
6. Complete 2-3 sets of the length of the hurdles

Focus on keeping your hips and shoulders square as you run. Gradually increase your speed but maintain control.

Lateral Duck Unders

This challenging drill works your inner thighs, glutes, and hip mobility. Do it:

• Set up two hurdles about hip-height and 2-3 feet apart
• Stand sideways between the hurdles in an athletic position
• Push your hips back and bend your knees to duck under the hurdles to one side
• Shuffle your feet to duck under to the other side
• Complete 8-10 duck unders on each side for 2-3 sets

Focus on keeping your chest up and core braced as you push your hips back into each duck under.

Lateral Lunge Jumps

This explosive move builds lower body power and lateral quickness. Do it:

1. Set up two hurdles 2-3 feet apart
2. Stand sideways between the hurdles with feet together
3. Bend into a side lunge, touching the floor outside your right foot
4. Jump sideways over the right hurdle, landing in a side lunge outside your left foot
5. Keep alternating sides, completing 8-10 jumps on each side for 2-3 sets

Focus on pushing powerfully off each foot and maintaining your balance on the landings.

grapevine Run

This dynamic drill improves coordination, agility, and lateral movement. Do it:

• Set up about 5 hurdles in a zigzag pattern 2-3 feet apart
• Stand at one end with knees bent, feet shoulder-width
• Run the zigzag pattern by crossing your right foot over your left at each hurdle
• At the last hurdle, crossover your left foot as you turn around
• Run back, crossing your right over left, for 2-3 sets

Focus on coordinating the crossovers and keeping your hips square. Build up speed but maintain control.

Single-Leg Hops

Single-leg hops build stability, balance, and power. Do them:

• Set up hurdles 1-2 feet apart in a straight line
• Stand on your right leg behind the first hurdle
• Hop over it and land on your right leg
• Continue hopping over each hurdle on your right leg, then repeat on your left
• Complete 8-10 hops on each side for 2-3 sets

Focus on controlling each landing and maintaining stability. Keep your hips and core engaged throughout.

Hurdle Hops

This two-footed plyometric drill develops explosive power. Do it:

1. Place a hurdle on the ground and stand behind it, feet hip-width apart
2. Dip down into a partial squat, swinging your arms back
3. Swing arms forward and explosively hop up and over the hurdle, landing softly on the balls of your feet
4. Repeat, hopping back and forth over the hurdle for 10-15 reps for 2-3 sets

Focus on using your arms and core to generate power. Absorb each landing with your legs by bending your knees.

Lateral Shuffle Sprint

This drill combines shuffling and sprinting to build multidirectional speed. Do it:

• Set up two hurdles 5-10 yards apart
• Shuffle laterally leading with your right foot to the right hurdle
• Plant your right foot and sprint to the left hurdle
• Shuffle back leading left and repeat 3-5 times on each side

Move as quickly as you can with good form. This improves lateral speed and rapid change of direction.

Skater Hops

Skater hops target your outer thighs and glutes while working on balance. Do them:

1. Set up two hurdles 2-3 feet apart
2. Stand on your right leg sideways to the hurdles
3. Push off your right leg and hop laterally over the hurdle, landing on your left leg
4. Bring your right leg behind your left and bend into a side lunge
5. Repeat, pushing off your left leg to hop over the hurdle onto your right leg
6. Do 10-12 reps on each leg for 2-3 sets

Focus on stability and balance on each landing. Keep your core tight throughout the move.

Speed Ladders

Ladder drills improve foot speed, coordination, and agility. Do them:

• Set up hurdles in two parallel lines like a ladder about 2 feet apart
• Start at one end of the ladder, feet together
• Rapidly hop in and out of the ladder, one foot per box
• At the last box, shuffle your feet to turn around
• Hop back through the ladder leading with the other foot
• Do 2-3 sets of the length of the ladder

Go as quickly as you can while maintaining control. Mix up your foot patterns to add a challenge.

With some open space and adjustable sklz 6x hurdles, you can get creative with agility drills to build coordination, balance, lateral speed, explosiveness, and more – all without leaving your living room. Stay sharp in the off-season and take your athletic abilities to new heights!

Looking to improve your agility without access to a gym or field? With some open space and adjustable sklz agility hurdles, you can take your coordination, balance, and explosiveness to new levels right from your living room. These lightweight hurdles are ideal for enhancing footwork and mobility.

Bounding

Bounding drills build explosive power and springiness in your legs. Do standing bounds like so:

1. Set up two hurdles about 5-10 feet apart
2. Stand tall behind one hurdle, engaging your core
3. Swing your arms back, bend your knees, and explode forwards over the first hurdle
4. Land on the ball of your foot and immediately bound over the second hurdle
5. Turn around and repeat for 10-15 bounds on each side

Focus on swinging your arms to generate momentum. Absorb each landing by bending your knees to cushion impact.

Ice Skaters

This dynamic drill improves balance, lateral strength, and coordination. Do it:

• Set up two hurdles 2-3 feet apart
• Stand on your right leg sideways to the hurdles, left leg lifted behind you
• Push off your right leg to hop over the right hurdle, landing on your left
• Bring your right leg around and behind your left into a lunge position
• Push off your left leg to hop over that hurdle onto your right
• Do 10-12 reps on each side for 2-3 sets

Maintain stability when landing on one leg. Keep your core tight and posture upright throughout.

Lateral Step Overs

This drill improves hip mobility, stability, and lateral movement. Do it:

1. Set up hurdles in a zigzag pattern about 1-2 feet apart
2. Stand sideways at one end, right side facing the hurdles
3. Step your right leg over the first hurdle, placing it outside the second
4. Step your left leg outside the first hurdle
5. Continue this lateral stepping to the end and back 2-3 times

Keep your chest lifted and hips squared as you laterally step over each hurdle. Move with control.

Crossovers

This dynamic running drill engages your inner thighs and core. Do it:

• Set up hurdles in a straight line 2-3 feet apart
• Stand at one end in an athletic position
• Run forward, crossing your right foot over your left at each hurdle
• At the last hurdle, crossover with your left foot to turn around
• Run back to the start, crossing right over left
• Complete 2-3 sets

Maintain forward momentum and engage your core as you crossover at each hurdle. Increase your speed but maintain control.

Lateral Lunges

Lateral lunges work your outer thighs, glutes, and improve lateral mobility. Do them:

1. Set up a hurdle at knee height
2. Stand tall sideways to the hurdle, feet together
3. Take a big step sideways with your right leg, bending your right knee and keeping your left leg straight
4. Push off your right foot to return to start
5. Repeat 10-12 times then switch sides

Focus on pushing your hips back as you lunge down. Keep your chest lifted and core engaged.

Single Leg Hops

This unilateral plyometric drill builds stability, balance, and power. Do it:

• Set up 5-6 hurdles in a line 1-2 feet apart
• Standing on only your right leg, hop over each hurdle one at a time
• Land on your right leg each time, bending your knee to absorb impact
• Repeat the length of the hurdles on just your left leg
• Do 2-3 sets on each side

Maintain upright posture and engage your core throughout. Stick each landing before hopping again.

Lateral Shuffle

This drill improves lateral quickness and coordination in your hips and legs. Do it:

1. Set up two hurdles about 2 feet apart
2. Stand sideways with your right side facing the hurdles, feet shoulder-width
3. Bend knees slightly and shuffle to the left by quickly crossing your right foot over your left
4. Continue for 10-15 shuffles, keeping your hips squared
5. Repeat the sequence leading with your left foot

Move with quick, controlled footwork. Complete 2-3 sets on each side.

Lateral Jump

This plyometric move builds explosive power side-to-side. Do it:

• Set up two hurdles 2-3 feet apart
• Stand centered between the hurdles with feet together
• Push your hips back and bend your knees into a half-squat
• Swing your arms behind you to load your body
• Explosively swing your arms forward and jump sideways over one hurdle
• Land with soft knees and immediately jump back over the other hurdle
• Repeat for 10-15 reps on each side

Focus on generating power from your hips and legs. Absorb each landing and quickly reset for the next jump.

With some open space and adjustable sklz 6x hurdles, you can perform endless agility drills to boost coordination, balance, explosiveness, lateral speed, and more – no gym required! Get creative and take your athletic skills to the next level from the comfort of home.

Cariocas Master Agility Drills at Home: 15 Must-Try Exercises with Sklz Hurdles

Looking to improve your agility and footwork? Adding hurdle drills to your home workout routine can be a game-changer. Agility ladders and hurdles challenge your coordination, speed, and balance – taking your conditioning to the next level.

Agility drills with hurdles are commonly used by athletes for sports-specific training. But you don’t need to be a pro athlete to benefit! These exercises build explosive power, improve reaction time, and enhance body control. With some basic equipment and a bit of space, anyone can master agility training at home.

Invest in Quality Agility Gear

When selecting hurdles for home use, look for adjustable equipment made of durable materials. Quality hurdles like the SKLZ 6x adjustable hurdles provide versatility for all experience levels. Start low to learn proper technique, then increase the height as you build proficiency. Opt for hexagonal-shaped hurdles, which prevent rolling or sliding.

Agility hurdles build proprioception – your body’s sense of movement and spatial awareness. As you get more comfortable, add variety by zigzagging or placing hurdles at irregular intervals. This challenges different motor patterns to enhance neuromuscular connections.

Proper Form and Safety Tips

Focus on maintaining proper running form as you approach each hurdle. Lean slightly forward from the ankles, keep your head up, and pump your arms. Lift your lead leg up and ahead over the hurdle, then push off quickly with the trailing leg to keep momentum.

Go barefoot or wear minimal, grippy footwear to enable natural foot flexion. Start slow until you find your rhythm. Ensure hurdles are firmly anchored and give yourself plenty of room to accelerate and decelerate safely.

Modify workouts as needed and build up intensity gradually. Remember to warm up beforehand and cool down afterwards. Hydrate well and take breaks between sets. Mastering hurdle agility takes time – be patient as your body adapts.

15 Must-Try Agility Drills

Ready to leap into hurdle training? Here are 15 great agility drills to try at home with your SKLZ hurdles:

1. Line hops: Hop back and forth over one or two hurdles in a straight line. Work on height and rhythm.
2. Lateral hops: Hop side-to-side over a hurdle to build lateral strength and balance.
3. Forward/backward: Face forward and hop, then turn and hop back over the same hurdle. Repeat.
4. One-leg hops: Standing on one leg, hop over and back to improve single-leg stability.
5. Speed skaters: Use lateral hops while swinging opposite arms in a skating motion.
6. Shuffle run: Drive knees high while laterally shuffling over hurdles.
7. Cariocas: Combine crossover steps with lateral hops down and back.
8. Fast feet: Move feet quickly while hopping over hurdles for fast foot turnover.
9. Box drill: Hop in a box pattern over four hurdles turned on their sides.
10. Snake: Zigzag in and out over hurdles placed in a zigzag formation.
11. Reactive hops: Hop back and forth randomly over two hurdles.
12. Hurdle jumps: Jump forward over hurdles with both feet.
13. Scissors: Hop forward and backward while crisscrossing legs.
14. Shuffle splits: Hop over hurdle then split legs laterally and close.
15. T-test: Hop laterally and forward in a T-formation.

Mix it up by changing directions, foot patterns, arm movements, and tempos. Challenge your neuromuscular system to improve agility, quickness, coordination, power, and speed.

Take Your Training to the Next Level

Consistently using agility hurdles at home will boost your fitness fast. But don’t neglect foundational strength training for overall athletic development. Pair plyometric hurdle drills with squats, lunges, and core exercises.

Consider combining hurdle circuits with other equipment like resistance bands, agility ladders, and stability balls. This challenges different movement patterns and builds full-body conditioned.

Investing in quality agility gear enables dynamic training at home. But you provide the perseverance and sweat! Start mastering those hurdles today, Cariocas, and take your conditioning to new heights.

Ladder Drills Master Agility Drills at Home: 15 Must-Try Exercises with Sklz Hurdles

Looking to take your agility training up a notch? Agility ladders combined with hurdles can transform your workouts. These tools challenge coordination, balance, footwork, and explosive power.

While agility ladder and hurdle drills are common for athletes, anyone can benefit. Deliberately training quickness, reaction time, and multi-directional speed enhances overall body control.

With quality gear like Sklz agility hurdles and some free space, you can build next-level conditioning from home. Learn proper form, integrate moves into dynamic circuits, and see your agility soar!

The Right Gear Matters

Great agility training starts with the right equipment. Look for adjustable hurdles that lock into different heights to properly progress. Opt for sturdy plastic over flimsy PVC models. Place ladder rungs at 9-12 inches for appropriate foot patterns.

Varying your setup keeps the neuromuscular system guessing. Try placing the ladder linear or zigzagged, over speed bumps, or on uneven turf. Position hurdles at angles or irregular intervals to enrich motor learning.

Safety First!

As with any exercise, safe form prevents injury. Maintain a tall posture when approaching hurdles, engage your core, swing arms, and keep your head up. Focus on sticking each landing to absorb force safely. Wear minimal, grippy footwear and start slow.

Anchor equipment properly and leave adequate space to accelerate, decelerate and maneuver. Build intensity gradually after warming up. Stay hydrated and cool down slowly. Patience and persistence pay off in mastering agility!

15 Killer Agility Drills to Try

Mix up your workouts and build full-body agility with these 15 must-try ladder and hurdle exercises:

1. Lateral shuffle: Quickly side-shuffle through each ladder rung.
2. Lateral hops: Hop laterally over hurdle improving single-leg stability.
3. Icky shuffle: Combine crossover and lateral steps through the ladder.
4. In-outs: Weave feet in and out of ladder rungs facing forward.
5. Backpedal run: Run backwards through the ladder pushing off the toes.
6. Crossovers: Crisscross feet quickly moving through ladder.
7. Two-foot hops: Jump forward over hurdle with both feet together.
8. Fast feet: Light, quick turnover moving down and back.
9. High knees: Drive knees high while running through ladder.
10. Lateral hops: Hop side-to-side over hurdle working on balance.
11. Cariocas: Use crossover steps while hopping over hurdles.
12. Hopscotch: Jump in and out of each ladder space.
13. Hurdle hops: Face forward and backward hopping over hurdle.
14. Scissors: Hop forward and backward crossing legs.
15. T-test: Lateral hops with change of direction.

Emphasize speed and explosiveness. Challenge different patterns by changing direction, tempo, or hopping sequences. Repetition develops neuromuscular connections for enhanced quickness and reaction time.

Complement Agility Training

While drills with ladders and hurdles build agility, don’t neglect overall athletic development. Pair plyometrics with strength, power, and stability exercises. Squats, lunges, and core work provide a fitness foundation.

Consider combining ladder and hurdle setups with complementary tools like resistance bands, speed ropes, and medicine balls. This enhances motor learning by forcing different movement strategies.

Quality gear enables dynamic training at home. With determination and progressive overload, your agility will reach new heights. Bring the energy and sweat – the ladders and hurdles will provide the challenge!

Agility Ladder and Hurdle Combo Master Agility Drills at Home: 15 Must-Try Exercises

Want to become more agile and explosive? Combining agility ladders and hurdles amps up your training. These tools challenge coordination, footwork, balance, and power from multiple angles.

While common for competitive athletes, agility gear benefits anyone. Sport-specific drills build transferable skills like reactivity, lateral speed, and multi-directional movement. Home setups with Sklz ladders and hurdles make next-level agility training accessible to all.

Are you ready to take the leap? With the right equipment, space, and a progressive approach, you’ll be leaping bounds in no time!

Outfit Your Home Gym

A quality agility ladder with adjustable hurdles enables versatile training. Look for heavy-duty plastic hurdles that lock into different heights and durable rungs spaced 9-12 inches apart.

Change up patterns and placements to enrich motor learning. Angle hurdles unpredictably, zigzag ladders, vary rung intervals – be creative! This challenges the body and brain differently each time.

Nail Down Proper Form

executing drills well prevents injury. Maintain upright posture and engage your core approaching hurdles. Generate power from the hips, swing arms, and stick each landing. Wear minimal, grippy shoes to enable natural foot flexion and motion.

Build intensity gradually after warming up. Ensure equipment is firmly secured and allow adequate space between drills. Hydrate well and slowly cool down afterwards. With patience and practice, you’ll master agility fundamentals.

15 Must-Try Agility Drill Combos

Mix up your routines with these 15 challenging ladder and hurdle exercises:

1. Lateral shuffle hops: Quick side shuffle through ladder hurdling each rung.
2. Icky shuffle run: Combine crossover steps and hops down the ladder.
3. In-outs: Rapidly weave feet in and out of ladder while hurdling.
4. Cariocas: Use crossover steps while hopping over angled hurdles.
5. Backpedal hop: Run backwards through ladder hopping over hurdle.
6. High knees: Drive knees high hurdling over ladder rungs.
7. Lateral hops: Focus on balance hopping side-to-side.
8. Two-foot hops: Develop explosive power hurdling with both feet.
9. Crossovers: Swiftly crisscross feet through the ladder pattern.
10. Fast feet: Emphasize quick turnover hopping over low hurdle.
11. Hurdle jumps: Jump forward focusing on soft landings.
12. Scissors: Hop forward and back while alternating legs.
13. Hopscotch: Jump in and out of every ladder space.
14. T-test: Lateral hops changing direction.
15. Snake: Zigzag continuously over ladder and hurdles.

Vary foot patterns, direction, sequencing, and tempo to enrich neuromuscular adaptations. With practice, your agility and reactivity will skyrocket!

Support Agility Gains with Strength Work

While agility drills develop explosive power and coordination, also prioritize strength training. Squats, lunges, and core exercises provide muscular balance and injury resilience.

For greater diversity, incorporate other tools like resistance bands, plyo boxes, and medicine balls. Training different movement strategies enhances overall athleticism.

The right foundation paired with quality agility gear enables next-level training at home. Just bring motivation and grit – the ladders and hurdles will deliver results!