Swap this routine in for your regular workout twice a week to see results.
Johnson has played professionally in the Indoor Football League and has coached a women’s league.
You’ll need:Three plastic cones, a stopwatch and about 15 yards of open space.
The first four moves are your dynamic warm-up, so do them one right after the other.
Then the fifth move will start building agility.
Once you start getting stronger, feel free to repeat moves to challenge yourself!
Pause and raise your left leg, grabbing it at the knee and hugging it up toward your chest.
Release your left leg and step into a forward lunge.
Repeat, alternating legs and moving forward in a straight line, for approximately 15 yards.
Repeat, alternating legs and moving forward in a straight line, for approximately 15 yards.
Continue for about 15 yards, then repeat, going back in the opposite direction.
Alternate legs quickly and stay on the balls of your feet.
Agility Drill
Set up three cones in a straight line, each five yards apart.
Start at the second (center) cone and sprint to the first cone.
Turn around and sprint back, past the second cone all the way to the third cone.
Turn around and sprint back to the center cone.
Do this four times, using a stopwatch to time each interval.
Log your best time, then test yourself in five weeks to measure your improvement.
At the second cone, change direction into a full-on sprint for another five yards.
Touch the first cone and then change direction, switching back over into a lateral shuffle for five yards.
At the second cone, cross over again to a sprint.
Repeat five to six times with no rest.
L-Cone Drill
Set up three cones in an L-shape, each five yards apart.
Place your hand back on the ground, then repeat with the other arm.
(To make this move more challenging, add a push-up between every reach.)
Do 10 reps, making sure your knees are not buckling inward upon landing or push-off.
Wall Abs
Stand about 12 inches from a wall, facing away, with knees slightly bent.
Extending your hips and spine, reach overhead with hands clasped into fists.
Arch your back slightly and lean backwardlifting one leg out in front of youto touch the wall.
attempt to control the movement as you slowly return to an upright position with both feet on the ground.
Complete 10 to 15 reps, alternating legs.
Hamstring Stretch
Prop your foot up on a bench or another object about 2 feet high.
Flex your foot and reach with your opposite hand across your shin.
Repeat on opposite side.
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