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At home agility drills for the quarantined athlete

Updated: Jun 26, 2020

When it comes to athletic conditioning the general rule is use it or lose it. This has always been a challenge for young athletes who depend on school activities to develop and maintain their athletic conditioning. In these unprecedented times with restricted access to gyms and schools we put together an at-home no equipment required exercise routine to help young athletes maintain their athletic conditioning.

Check them out below:

1) Alternating Toe Taps

2) Alternating Toe Taps Progression

3) Box Run

4) High Stepping

5) Jump Downs

6) Lateral Hops

7) Single Leg Cross Hops

Here is a sample workout routine using a high intensity training approach to not only improve strength but also cardiovascular endurance (1).

Practice each exercise slowly for 10 to 20 repetitions until you feel that you are proficient at all of the exercises. Each workout consists of four, 4-minute “segments.” Each segment consists of performing the exercises listed in the table above twice in succession. Completed as many repetitions of each exercise as possible in 20 seconds followed by 10 seconds of rest. Rest 1 minute between each segment. The whole routine should take about 20 minutes to complete.

Try these exercise at your own risk and remember to stay hydrated when exercising outdoors. Make sure you are familiar with the signs of heat exhaustion and to take frequent breaks when exercising in the heat.

If you feel like you need some help getting started or have an injury that is keeping you from exercising come and check us out in Stephen City. We are a direct access provider and with most insurances you can come and see us without a doctor's referral for 30 days. To learn more you can call or at 540-868-9599 or e-mail us at



1. Emberts T, Porcari J, Dobers-tein S, Steffen J, Foster C. Exercise Intensity and Energy Expenditure of a Tabata Workout. J Sports Sci Med. 2013;12(3):612-613.

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