All posts tagged: agility

Four-point agility blitz (with a friend)

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This probably has another name, but let’s stick with the four-point agility blitz…

In 2010, Forbes magazine listed squash as the healthiest sport on Earth based on several criteria relating to general fitness. There was a documentary doing the rounds back in 2008 of current World #2 Nick Matthew undergoing rehab and training after shoulder surgery which had him sidelined for 12 months. His training regime was so intense and brutal, most sessions ended in vomit. 12 months later, he won the British Open, the premier Squash event in the World. The four-point agility blitz was born on the squash …

UNITEDFour-point agility blitz (with a friend)
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Shuttle Burpee Hourglass


This routine is not only a great measure of power and agility but also an extremely effective cardio blast. It is not obscenely long but the heart rate will certainly be up by the end.


The equipment requirement for this routine is very minimal:

  • A 10 metre length of space – the backyard, gym room, a park, or even a quiet footpath will do. So long as it is 10 metres long and straight (and safe) it will be fine.
  • A stopwatch or timer.

The routine

Ultimately this routine involves completing ten shuttle runs, then ten burpees, then working …

UNITEDShuttle Burpee Hourglass
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Illinois Agility Test

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The Illinois Agility Test is a simple agility benchmark which determines how quickly and efficiently participants can move through a weaving running course. It is not a particularly equipment-intensive routine which makes it easy to set up in a backyard, gym room, or park.


The Illinois Agility Test requires the following equipment:

  • A rectangular space of 10 metres long x 5 metres wide.
  • Four markers to weave in and out of – shoes will work fine if you don’t have traffic cones or domes. Place markers in a straight line, evenly, down the middle of the space you will
UNITEDIllinois Agility Test
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