Fast Friday - Speed and Agility Workout

Every Friday, I hit the turf field with my friends at The Star in Frisco, TX where the Dallas Cowboys practice facility is to do speed and agility work to make ourselves better athletes

We change the workout on a weekly basis, but the foundation is the same; quick, explosive movements to work on our strength, speed and coordination as it relates to sports

Here is the lineup for todays workout (do as many reps as you'd like of each workout):
00:00 Intro
00:43 1) Full field "Out + Backs": Sprint to the 10 yd line, 20 yd line, 30 yd line, so on and so forth until you get to the other goal line, then come back in the same increments until you're done

01:05 2) S-Drill with shuffles: from the corner of the goal line and the sideline, sprint forward 10 yards, then shuffle laterally until you hit the hash marks. Sprint forward 10 more yards, and sprint laterally to the sideline. Continue this routine until you get to the other goal line. Once you reach the other side, back pedal 10 yards, turn around and sprint back to your starting spot

01:50 Diagonal "W" Drill: From the corner of the goal line and sideline, sprint diagonally to where the 10 yard line and the hash marks meet. Immediately get into a shuffle to the 20 yard line where the sideline meet. Continue this until you get to the other goal line. Once you get to the other side, facing the same direction, perform the same movement - this is to ensure you're getting equal work on both sides

02:37 Backwards deadball throw: In this video, I'm using a 20lb deadball. Standing on the goal line, throw it back with explosive power as far as you can. Jog to the ball, perform 5 burpees, then pick up the ball and sprint back to the start with it

03:00 Deadball side throws: From one knee on the goal line, throw the deadball as far as you can sideways, then jog to the ball and do the reverse action to throw it back (make sure you're rotating TOWARDS the knee that's up when throwing). Once you're back to where you started, sprint to the 50 yard line and back

03:23 Deadball sprints: Hold the deadball high while sprinting the length of the field. Then drop it at the opposite goal line and sprint back the length of the field

03:44 Workout dice: I have a pair of dice with workouts on one and time increments on the other. We got creative with them and wrote down our own workouts/time. In the video, I got 90 seconds of jumping lunges (I think they're the worst!!)

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I'm an F45 Coach and trainer, and a bulk of my training is done there. To find an F45 gym near you, you can check out this website:
https://f45training.com/

You can check out ALL of my almost daily F45 workouts here:
https://youtube.com/playlist?list=PL9...

I'm also a part of the On Run Crew; my favorite shoe brand out there! It's all I wear to train and race in, and I'd love to answer any questions that you have about them. You can check them out here (and hit me up before you buy a pair!)
https://www.on-running.com/?wly=Go4Th...

I also use TrainingPeaks for all of my Triathlon training plans, and here is the current plan I'm following (only $5!):
https://www.trainingpeaks.com/trainin...

And if you're interested in becoming a certified trainer, this is the organization I got certified through:
https://www.issaonline.com/