Developing Athleticism starts with developing your speed mechanics . If you move well at speed then agility and mobility and strength can be added easily
Clinically I often see hip and hamstring injuries that stem from poor acceleration mechanics and weak rotational power. This leads to overload on the hamstrings in particular as well Anterior hip tightness. Therefore I often use this program as part of a rehab program
Quality matters in this program so get the movements right and gradually add speed and intensity
Start in the ready position unless stated in the exercise
Keep Your Centre of Gravity low
Drive from the hips and core
Aim for 2 sessions per week over 4 – 6 weeks