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{"linkHref":"drills/Agility/Core-Strength/Abdominal-Crunch.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit64","pracTitle":"Abdominal Crunch","pracDescription":"An exercise concentrating on the abdominals"},{"linkHref":"drills/Agility/Core-Strength/Arm-and-leg-raise.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit23","pracTitle":"Arm and leg raise","pracDescription":"Opposite arm and leg raise."},{"linkHref":"drills/Agility/Core-Strength/Bicycles.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit69","pracTitle":"Bicycles","pracDescription":"An exercise for the abdominals"},{"linkHref":"drills/Agility/Core-Strength/Dorsal-Raise.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit22","pracTitle":"Dorsal Raise","pracDescription":"An exercise for the lower back, Erector Spinae"},{"linkHref":"drills/Agility/Core-Strength/Kneeling-Ab-burner.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit75","pracTitle":"Kneeling Ab burner","pracDescription":"An abdominal and core exercise"},{"linkHref":"drills/Agility/Core-Strength/Raised-leg-abdominal-crunch.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit65","pracTitle":"Raised leg abdominal crunch","pracDescription":"An exercise for the abdominals"},{"linkHref":"drills/Agility/Core-Strength/Reverse-Bridge.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit3","pracTitle":"Reverse Bridge","pracDescription":"A core stability, and proprioception exercise"},{"linkHref":"drills/Agility/Core-Strength/Standing-Ab-burner.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit76","pracTitle":"Standing Ab burner","pracDescription":"An abdominal and core stability exercise"},{"linkHref":"drills/Agility/Core-Strength/Swiss-Ball-Abdominal-Crunch.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit62","pracTitle":"Swiss Ball Abdominal Crunch","pracDescription":"An Exercise for the abdominals and core stability"},{"linkHref":"drills/Agility/Core-Strength/Swiss-Ball-alternate-leg-hamstring-curl.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit7","pracTitle":"Swiss Ball alternate leg hamstring curl","pracDescription":"A leg and core stability exercise"},{"linkHref":"drills/Agility/Core-Strength/Swiss-Ball-alternate-leg-lift.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit74","pracTitle":"Swiss Ball alternate leg lift","pracDescription":"Core stability and hip exercise"},{"linkHref":"drills/Agility/Core-Strength/Swiss-Ball-kneel.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit70","pracTitle":"Swiss Ball kneel","pracDescription":"A core stability and proprioception exercise"},{"linkHref":"drills/Agility/Core-Strength/Swiss-Ball-oblique-curl.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit63","pracTitle":"Swiss Ball oblique curl","pracDescription":"An Oblique and abdominal exercise"},{"linkHref":"drills/Agility/Core-Strength/Swiss-Ball-plank.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit60","pracTitle":"Swiss Ball plank","pracDescription":"A core stability exercise"},{"linkHref":"drills/Agility/Core-Strength/Swiss-Ball-Press-up.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit46","pracTitle":"Swiss Ball Press up","pracDescription":"A core stability, chest and tricep exercise"},{"linkHref":"drills/Agility/Core-Strength/Swiss-Ball-Reverse-Plank.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit61","pracTitle":"Swiss Ball Reverse Plank","pracDescription":"A core stability exercise"},{"linkHref":"drills/Agility/Core-Strength/Swiss-Ball-Squat.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit73","pracTitle":"Swiss Ball Squat","pracDescription":"Core stability proprioception and leg exercise"},{"linkHref":"drills/Agility/Core-Strength/Swiss-Ball-Stand.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit71","pracTitle":"Swiss Ball Stand","pracDescription":"A core stability and proprioception exercise"},{"linkHref":"drills/Agility/Core-Strength/The-Cobra.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit27","pracTitle":"The Cobra","pracDescription":"An exercise for the lower back"},{"linkHref":"drills/Agility/Core-Strength/Tummy-Tucks.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit66","pracTitle":"Tummy Tucks","pracDescription":"A core, hip flexor and abdominal exercise"},{"linkHref":"drills/Agility/Core-Strength/V--Sits.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit67","pracTitle":"V- Sits","pracDescription":"An exercose for the abdominals"}]
{"linkHref":"drills/Agility/Dynamic-Stretching/Dynamic-Stretching1.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility4","pracTitle":"Dynamic-Stretching1","pracDescription":"The athlete’s upper body is relaxed while driving the opposite arm to increase jump height. As the leg is driven up, it is also driven accross the bod.y"},{"linkHref":"drills/Agility/Dynamic-Stretching/Calf-Hamstring-Walk.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility56","pracTitle":"Calf/Hamstring Walk","pracDescription":"On all fours, slowly walk the feet up towards the hands in very small steps"},{"linkHref":"drills/Agility/Dynamic-Stretching/Crossovers.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility5","pracTitle":"Crossovers","pracDescription":"Leg crossovers. Keep upper body still, whilst working legs and hips."},{"linkHref":"drills/Agility/Dynamic-Stretching/Hamstring-Stretch.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility8","pracTitle":"Hamstring Stretch","pracDescription":"A dynamic hamstring stretch. This drill doesnt hold the stretch, instead keep stretching to teh max threshold and then strech upwards and jog on the spot before stretching the other leg."},{"linkHref":"drills/Agility/Dynamic-Stretching/Heel-Flicks.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility1-1","pracTitle":"Heel Flicks","pracDescription":"Kick your heels up towards your buttocks."},{"linkHref":"drills/Agility/Dynamic-Stretching/High-Kicks.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility14","pracTitle":"High Kicks","pracDescription":""},{"linkHref":"drills/Agility/Dynamic-Stretching/High-Knee-Crossovers.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility57","pracTitle":"High Knee Crossovers","pracDescription":"Moving sideways, lifting the trail leg over the lead leg with each step."},{"linkHref":"drills/Agility/Dynamic-Stretching/High-Knee-Hip-Rotation-In.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility6","pracTitle":"High Knee Hip Rotation - In","pracDescription":"Pushing up through the toes, leg begins wide before pushing in to the medial area of the body."},{"linkHref":"drills/Agility/Dynamic-Stretching/High-Knee-Hip-Rotation-Out.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility7","pracTitle":"High Knee Hip Rotation - Out","pracDescription":"Slow running backwards, pushing legs outwards through the hips to work groin muscle."},{"linkHref":"drills/Agility/Dynamic-Stretching/High-Knee-Jog.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility2","pracTitle":"High Knee Jog","pracDescription":"While jogging, lift your knees up towards your chest."},{"linkHref":"drills/Agility/Dynamic-Stretching/High-Leg-Kick-Outs.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility10","pracTitle":"High Leg Kick Outs","pracDescription":"A hamstring warm up, pushing through the toes and flick the feet to stretch."},{"linkHref":"drills/Agility/Dynamic-Stretching/High-Skips.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility15","pracTitle":"High Skips","pracDescription":""},{"linkHref":"drills/Agility/Dynamic-Stretching/High-Skips.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility3","pracTitle":"High Skips","pracDescription":"This drill focuses on knee drive and jumping ability. The athlete’s upper body remains relaxed while driving the opposite arm to increase jump height."},{"linkHref":"drills/Agility/Dynamic-Stretching/High-Skips-Backwards.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility58","pracTitle":"High Skips Backwards","pracDescription":""},{"linkHref":"drills/Agility/Dynamic-Stretching/Hip-Rotations.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility18","pracTitle":"Hip Rotations","pracDescription":""},{"linkHref":"drills/Agility/Dynamic-Stretching/Kick-Outs.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility9","pracTitle":"Kick Outs","pracDescription":""},{"linkHref":"drills/Agility/Dynamic-Stretching/Leg-Swings.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility17","pracTitle":"Leg Swings","pracDescription":""},{"linkHref":"drills/Agility/Dynamic-Stretching/Lunges.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility11","pracTitle":"Lunges","pracDescription":"Dynamic lunges. Keep upperbody upright and push through leading leg to stretch hamstring."},{"linkHref":"drills/Agility/Dynamic-Stretching/Lunges-+-Turn.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility12","pracTitle":"Lunges + Turn","pracDescription":"At the low point of the lunge, carry out a trunk rotation."},{"linkHref":"drills/Agility/Dynamic-Stretching/Turning-Squats.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility13","pracTitle":"Turning Squats","pracDescription":"A dynamic hamstring stretch combining turns.Arms bent at elbow as player pushes hips towards the ground.Bend knees to 90 degrees, trying to get knees and bottom parallel with each other.Concentrate on keeping head level, with eyes facing forwards, staying light on the toes."},{"linkHref":"drills/Agility/Dynamic-Stretching/Wide-Lunges.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility16","pracTitle":"Wide Lunges","pracDescription":"Lunging out to either side rather than in a straight line."}]
{"linkHref":"drills/Agility/Hurdles/Bunny-Hops.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility39","pracTitle":"Bunny Hops","pracDescription":""},{"linkHref":"drills/Agility/Hurdles/High-Skips.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility46","pracTitle":"High Skips","pracDescription":"Use the size of hurdle appropriate for the age and ability of your athlete.Athlete jumps off one leg over the hurdle landing on the same leg.The jumping leg should be straight if possible.Keep the non-jumping leg with quad at 90 degrees to the floor.Use the arms to gain extra lift.Arms should swing, torso should remain stable using core strength."},{"linkHref":"drills/Agility/Hurdles/Hopping.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility41","pracTitle":"Hopping","pracDescription":""},{"linkHref":"drills/Agility/Hurdles/Hurdles.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility38","pracTitle":"Hurdles","pracDescription":""},{"linkHref":"drills/Agility/Hurdles/Side-Hops.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility45","pracTitle":"Side Hops","pracDescription":""},{"linkHref":"drills/Agility/Hurdles/Side-Jumps.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility44","pracTitle":"Side Jumps","pracDescription":""},{"linkHref":"drills/Agility/Hurdles/Sideways-Running.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility43","pracTitle":"Sideways Running","pracDescription":""},{"linkHref":"drills/Agility/Hurdles/Single-Leg-Running.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility40","pracTitle":"Single Leg Running","pracDescription":"Run along the side of the hurdles, lifting the nearest leg over the hurdle, while the other leg runs in its normal rhythm"},{"linkHref":"drills/Agility/Hurdles/Slalom-Run.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility42","pracTitle":"Slalom Run","pracDescription":""},{"linkHref":"drills/Agility/Hurdles/Star-Hurdles.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility47","pracTitle":"Star Hurdles","pracDescription":"With Hurdles Set out in a star shape The player stats at the middle cone and runs to the first hurdle; jumps over it, and then runs back to the middle Repeat all the way around the star."}]
{"linkHref":"drills/Agility/Ladders/Ladders1.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility19","pracTitle":"Ladders1","pracDescription":"2 Feet in each rung"},{"linkHref":"drills/Agility/Ladders/Ladders2.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility22","pracTitle":"Ladders2","pracDescription":"2 feet in each rung"},{"linkHref":"drills/Agility/Ladders/Ladders3.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility23","pracTitle":"Ladders3","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Ladders4.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility32","pracTitle":"Ladders4","pracDescription":"When the player reaches the end of the first ladder, the indidcator shows them which way to go (left/right) The player sidesteps to that side, and then sprints off again"},{"linkHref":"drills/Agility/Ladders/Ladders5.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility33","pracTitle":"Ladders5","pracDescription":"When the player reaches the end of the first ladder, the indidcator shows them with way to go (left/right) The player sidesteps to that side, and steps through the second ladder before sprinting off again"},{"linkHref":"drills/Agility/Ladders/Bunny-Hops.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility27","pracTitle":"Bunny Hops","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Carioca-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders34","pracTitle":"Carioca.","pracDescription":"Excellent for hip mobility.Arms rotate around the body to start the movement.Great exercise to help you recover from an off balance position in a game situation."},{"linkHref":"drills/Agility/Ladders/Combination-drills-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders25","pracTitle":"Combination drills.","pracDescription":"An example of the many combinations that can be used with ladders and cones."},{"linkHref":"drills/Agility/Ladders/Combination-Drills-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders26","pracTitle":"Combination Drills.","pracDescription":"An example of the many combinations that can be used with ladders and cones."},{"linkHref":"drills/Agility/Ladders/Combination-ladders-Cones.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility35","pracTitle":"Combination ladders & Cones","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Combination-Ladders-Cones-2.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility36","pracTitle":"Combination Ladders & Cones 2","pracDescription":"Between the ladders take a sidestep around the outside cone and then back into the middle to go through the second ladder."},{"linkHref":"drills/Agility/Ladders/Combination-Ladders-Cones-3.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility37","pracTitle":"Combination Ladders & Cones 3","pracDescription":"Run through the first ladder Zig Zag in and out of the cones, always facing in one direction Run through the second ladder"},{"linkHref":"drills/Agility/Ladders/Crossovers-Steps.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility31","pracTitle":"Crossovers Steps","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Fast-Hip-Rotations.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders19","pracTitle":"Fast Hip Rotations","pracDescription":"Good exercise for hip rotation and foot speed."},{"linkHref":"drills/Agility/Ladders/High-Knees.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders32","pracTitle":"High Knees","pracDescription":"Body in line with slight lean.Keep head up.Stay on toes.Drive elbows back to help bring knees through faster."},{"linkHref":"drills/Agility/Ladders/Hopping.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility28","pracTitle":"Hopping","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Hopping-Alternate-Legs.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility29","pracTitle":"Hopping - Alternate Legs","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Hopping-Every-other-square-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders7","pracTitle":"Hopping - Every other square.","pracDescription":"Helps develope power in the legs."},{"linkHref":"drills/Agility/Ladders/Hopping-Every-square-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders5","pracTitle":"Hopping - Every square.","pracDescription":"Helps muscles to fire faster.Drive elbows back to speed up leg movements."},{"linkHref":"drills/Agility/Ladders/Hop-Scotch-Ladder-jumps.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility25","pracTitle":"Hop Scotch Ladder jumps","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Hopscotch-(version-1)-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders23","pracTitle":"Hopscotch (version 1).","pracDescription":"Helps to speed up leg / foot recovery from awkward positions."},{"linkHref":"drills/Agility/Ladders/Lateral-Backward-turn-sprints-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders29","pracTitle":"Lateral - Backward turn sprints.","pracDescription":"With your back to the coach, carry out lateral sprints along the ladder.React to the coaches signal and turn 180o and sprint forwards.The coaches signal can be of any type depending on the sport."},{"linkHref":"drills/Agility/Ladders/Lateral--forward-sprints-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders28","pracTitle":"Lateral -forward sprints.","pracDescription":"Carry out lateral sprints along the ladder.React to the coaches signal and sprint forward form the ladder.The signal given by the coach can be of any type depending on the sport."},{"linkHref":"drills/Agility/Ladders/Lateral-high-knees-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders33","pracTitle":"Lateral high knees.","pracDescription":"Good exercise for increasing lateral speed.Body inline with slight lean.Keep head up.Stay on toes.Drive elbows back to help bring the knees through."},{"linkHref":"drills/Agility/Ladders/Lateral-Skips-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders15","pracTitle":"Lateral Skips.","pracDescription":"Another variation that will help to increase lateral foot speed."},{"linkHref":"drills/Agility/Ladders/Quick-Foot-Diagonal-Jumps-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders22","pracTitle":"Quick Foot Diagonal Jumps.","pracDescription":"Helps directional changes, both lateral and forwards while, making the muscles fire faster."},{"linkHref":"drills/Agility/Ladders/Quick-Steps.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility20","pracTitle":"Quick Steps","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Quick-Steps.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility21","pracTitle":"Quick Steps","pracDescription":""},{"linkHref":"drills/Agility/Ladders/React-to-coach-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders27","pracTitle":"React to coach.","pracDescription":"This can be used for many sports.The reaction can be to hand signals, voice commands, sounds (clapping) etc; depending on the sport."},{"linkHref":"drills/Agility/Ladders/Right-Angle-Ladders.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility34","pracTitle":"Right Angle Ladders","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Side-Shuffle.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility24","pracTitle":"Side Shuffle","pracDescription":"Stand to the left of the ladder, facing down the length of it. Step into the first square with the right, then left, then out to the right side of the ladder. Reverse the steps, this time going to the left. Always step into the ladder with the foot that is closest to it."},{"linkHref":"drills/Agility/Ladders/Single-Leg-Heal-Flicks.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility26","pracTitle":"Single Leg Heal Flicks","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Single-Leg-High-Knee.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility30","pracTitle":"Single Leg High Knee","pracDescription":""},{"linkHref":"drills/Agility/Ladders/Skipping-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders13","pracTitle":"Skipping.","pracDescription":"Basic sprint drill.Keep light, pop off the floor and use arms to generate speed."},{"linkHref":"drills/Agility/Ladders/Speed-suffle-.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders4","pracTitle":"Speed suffle.","pracDescription":"Excellent for improving directional changes in restricted spaces.Count 1-2-1 to get rhythm.Start slowly and speed up smoothly."},{"linkHref":"drills/Agility/Ladders/Twisting-skips-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders31","pracTitle":"Twisting skips.","pracDescription":"Good exercise for hip flexiability and foot speed.Drive knees across the body and your arms in the opposite direction."},{"linkHref":"drills/Agility/Ladders/Zig-Zag-Hopping-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders11","pracTitle":"Zig Zag Hopping.","pracDescription":"Good drill for injury prevention, balance and change of direction."},{"linkHref":"drills/Agility/Ladders/Zig-Zag-Ladders-.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders30","pracTitle":"Zig Zag Ladders.","pracDescription":"Fold the ladders over to make different shapes.Combine many drills."}]
{"linkHref":"drills/Agility/Skipping/Bounding.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility55","pracTitle":"Bounding","pracDescription":""},{"linkHref":"drills/Agility/Skipping/High-knees.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility51","pracTitle":"High knees","pracDescription":""},{"linkHref":"drills/Agility/Skipping/Hopping.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility49","pracTitle":"Hopping","pracDescription":""},{"linkHref":"drills/Agility/Skipping/Running.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility50","pracTitle":"Running","pracDescription":""},{"linkHref":"drills/Agility/Skipping/Running.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility54","pracTitle":"Running","pracDescription":"Run forwards and backwards between markers while skipping"},{"linkHref":"drills/Agility/Skipping/Running-with-High-knees.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility52","pracTitle":"Running with High knees","pracDescription":""},{"linkHref":"drills/Agility/Skipping/Sidesteps.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility53","pracTitle":"Sidesteps","pracDescription":"Skip from side to side between markers"},{"linkHref":"drills/Agility/Skipping/Skipping.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility48","pracTitle":"Skipping","pracDescription":""}]
{"linkHref":"drills/Agility/Speed-Footwork/Zig-Zag-Run.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility60","pracTitle":"Zig Zag Run","pracDescription":""},{"linkHref":"drills/Agility/Speed-Footwork/Zig-Zag-Run-Backwards.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility61","pracTitle":"Zig Zag Run Backwards","pracDescription":""}]
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Ramafahla,
Netball Coach, South Africa

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