It doesn’t matter whether you’re a runner, a gym-goer or an OCR fan, speed, agility and endurance are vital skills to improve on for any athlete. These twelve simple drills require absolutely no equipment and can be done in the comfort of your own home but let’s be honest there’s not going to be anything comfortable about the next eight minutes.
Head outside (or clear some space indoors so you have plenty of room to move) and hit play on the video above. You might want some water and a towel to hand as things are about to get hot and sweaty very quickly. You’ll be doing 30 seconds of each exercise and after four moves of agility drills, you can enjoy 30 seconds of rest.
1. JUMPING JACKS
An old favorite that everyone should know how to do. This all about agility and speed so no slacking, those feet should be moving quickly and reps up as high as you can in 30 seconds.
2. WINDMILL TOE TOUCHES
With your feet spread apart wide and your arms too, take it in turns touching one hand to the opposite foot and then switching over. Make sure you’re coming back up to the top and not just swinging from side to side. Again, try to keep your reps high as you move through these with as much speed as possible. If you want to take this to the next level add a small jump as you come back to the top.
3. PUSH UPS
Another classic. Drop into push up position and then using your arms and core strength drive upwards. Feel free to do these from your knees as an easy modification. Either way, your shoulders should be in front of your finger tips and your back should be flat.
4. HIGH KNEES
We’re moving onto lower body know. You’ll want to be as light on your feet as possible, bring your knees up straight and use your arms to help power the movement.
5. LATERAL HIGH KNEES
Keeping the same movement as before we’re going to move left and right for a few steps either way. Your arms should still be moving and your core engaged. Keep those knees high Mudder, no slacking.
Horrible as they might be nothing is as effective as getting your whole body moving and your heart rate up as the burpee. We’re throwing in a lateral high knees movement in the middle just to mix it up. If you need to turn the dial down a little, don’t drop your chest all the way to the ground and instead stay in the high plank position.
7. STANDING TOE TOUCH
Stand straight with your feet together, engage your core. Then root one foot firmly to the ground as you take the other foot straight out behind you and lean forward to touch the ground with your fingertips. This one takes a fair bit of balance, so make sure the foot going back is rotated inwards and your pelvis squared. Alternate each side for the full-body workout.
8. REVERSE LUNGE
Come back to standing straight on both feet. Bring one foot out behind you bending the knee until it touches the ground, while the other leg also bends. As before alternate with each leg and keep your core engaged for that balance. Turn this into jumping lunges for that extra burn.
9. HIGH SKIPS
Using the same lunging motion we’re going to step back but as we come back up we’re going to drive that leg into a high knee and hop into the air. Try three on one leg and then switch and do the same on the other side, keep alternating for the full thirty seconds.
10. PLANK SHOULDER TAPS
Get into the classic plank position but spread your legs a little wider. Taking it in turns on each arm lift your hand and touch the opposite shoulder. Keep your core engaged, and your body straight so you don’t put any extra pressure on your lower back. Your hips shouldn’t be rolling from side to side.
11. MOUNTAIN CLIMBERS
Don’t get up just yet. Stay in that plank position with your hands stacked beneath your shoulders and your body straight. Then alternate driving each knee towards your chest as quickly as you can without compromising on form.
12. TUCK JUMPS
We’re getting real explosive now Mudder Nation. Sit back into a quarter squat and then using your arms for momentum drive upwards into a tuck jump. This is all about power so go for it.