This one is so fun! If you are fatigued you will kick hurdles, so make sure you are fresh and ready to work. I am using a back cut to increase forced production and ankle stiffness that redirects or changes direction to a lateral bound. This type of sport specific pattern transitions to functional movements such as: a shooter attempting to get separation, a running back or offender juking left or right and back to sprinting. A linebacker hurdling lineman on the ground, a infielder changing direction to field a ball, ect. Part of the problem we are facing with athletics is every sport became so “specialized”. Meaning coaches, trainers, and parents believe that “playing” more of one sport will lead to more success. This couldn’t be more incorrect, and early specialization in youth leads to massive lapses in coordination and ability. I don’t play a lot of pick up basketball anymore, but at 38 I’ll still crossover 18-25 year old men who are slow. People have a hard time understanding this. Slow feet are slow, fast feet are fast. If one is slow but has a good jump shot, they will still lose in one on one to a faster opponent. Social media has made it seem that these skills are easily available and attainable, they are NOT. Players, coaches, and parents need to pay attention to what is flashy, catchy, VS what is optimal in science and education. Try these for 3 sets of 8-10 for increasing agility and quickness.