Here’s a 45 minute agility routine:
Warm up: 3 x 3 minutes skipping
Stretch (focussing on calves)
Start with one minute rounds and then increase by 30 seconds as it becomes easier.
Left out, right in, left in, right out, left forward in, right in, left out, right forward in and so on.
Press ups, pushing up and leaping/shuffling down the ladder.
Jump with both feet in, jump both feet out and squat, repeat down the ladder.
Switch hips/feet in and out down the ladder.
Wide/Narrow press ups down the ladder.
Hop twice forward and once back.
Press up forward left and right creeping forward.
Active recovery: plank (1 minute) and stretch
Sprints (50m and walk back x 5)
Bunny hops (50m and walk back x 5)
Warm down: plank (1 minute) and stretch