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Day 3: Football-Inspired Agility
Warm-Up (5 min): High knees, butt kicks, side shuffles.
Main Workout (25 min):Set up a small space (yard, park, or gym) for drills:
Dribble Drill (5 min): If you have a ball, practice quick dribbling around cones or markers (use water bottles if needed).
Agility Ladder (5 min): Mimic a ladder with tape or chalk—quick feet in/out for 30 seconds, rest 30 seconds, repeat 5x.
Sprints (10 min): 10 sets of 20-second sprints with 40-second walks.
No ball? Do bodyweight moves: 3 rounds of 10 push-ups, 15 squats, 20 jumping jacks.
Cool Down (5 min): Stretch calves, quads, and shoulders.
Motivation Tip: Imagine you’re training for a match. Watch a quick football highlight reel before starting to get hyped. 0 reply
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