ECFIT Boulder THREE PHASE Agility, Power and Plyometrics 2017 Program

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 00:40

Endurance athletes can benefit from agility and power training once a foundation of mobility, stability and strength is achieved. It is imperative that this process not be rushed to ensure the athlete is physically ready to accept the intensity and additional load. The ECFIT Phase 1-5 and OFF Season Programming are well designed to lead an athlete into a successful progression of agility and power training.

Sample Day 1
0:40:00
Phase ONE

1. Warm Up – 5 x 15s/45s build in intensity on Treadmill/Bike/Elliptical/Stairs
https://youtu.be/gLkXm_c9QYE

2. BW MP Stepping
https://youtu.be/fYi_5kd2Oto

3. Alternate Leg Bounding
https://youtu.be/52KzjmE6xYc

4. DL Side to Side Jumping with Stability
https://youtu.be/gRZQF9yNAyc

5. SL Lateral Hopping with stability
https://youtu.be/xZST0r22-vs

6. L FK Overhead Ball Throws (with a partner or against the wall)
https://youtu.be/PERtvRtqpI0

7. Ladder Drills

a. 2IN Lateral Stepping
https://youtu.be/2-MO2kKCEiU

b. Quick Quick Slow
https://youtu.be/QKObKOlOeuc

8. MP Running
https://youtu.be/_psmQX_kL2A

9. Box Jump and STEP DOWN
https://youtu.be/LJuxFx3vE-4

Sample Day 4
0:40:00
Phase ONE

1. Warm Up – 5 x 15s/45s build in intensity on Treadmill/Bike/Elliptical/Stairs
https://youtu.be/gLkXm_c9QYE

2. BW MP Stepping
https://youtu.be/fYi_5kd2Oto

3. Alternate Leg Bounding
https://youtu.be/52KzjmE6xYc

4. DL Side to Side Jumping with Stability
https://youtu.be/gRZQF9yNAyc

5. SL Lateral Hopping with stability
https://youtu.be/xZST0r22-vs

6. L FK Overhead Ball Throws (with a partner or against the wall)
https://youtu.be/PERtvRtqpI0

7. Ladder Drills

a. 2IN Lateral Stepping
https://youtu.be/2-MO2kKCEiU

b. Quick Quick Slow
https://youtu.be/QKObKOlOeuc

8. MP Running
https://youtu.be/_psmQX_kL2A

9. Box Jump and STEP DOWN
https://youtu.be/LJuxFx3vE-4

Sample Day 6
0:40:00
Phase ONE

1. Warm Up – 5 x 15s/45s build in intensity on Treadmill/Bike/Elliptical/Stairs
https://youtu.be/gLkXm_c9QYE

2. BW MP Stepping
https://youtu.be/fYi_5kd2Oto

3. Alternate Leg Bounding
https://youtu.be/52KzjmE6xYc

4. DL Side to Side Jumping with Stability
https://youtu.be/gRZQF9yNAyc

5. SL Lateral Hopping with stability
https://youtu.be/xZST0r22-vs

6. L FK Overhead Ball Throws (with a partner or against the wall)
https://youtu.be/PERtvRtqpI0

7. Ladder Drills

a. 2IN Lateral Stepping
https://youtu.be/2-MO2kKCEiU

b. Quick Quick Slow
https://youtu.be/QKObKOlOeuc

8. MP Running
https://youtu.be/_psmQX_kL2A

9. Box Jump and STEP DOWN
https://youtu.be/LJuxFx3vE-4

Sample Day 8
0:40:00
Phase ONE

1. Warm Up – 5 x 15s/45s build in intensity on Treadmill/Bike/Elliptical/Stairs
https://youtu.be/gLkXm_c9QYE

2. BW MP Stepping
https://youtu.be/fYi_5kd2Oto

3. Alternate Leg Bounding
https://youtu.be/52KzjmE6xYc

4. DL Side to Side Jumping with Stability
https://youtu.be/gRZQF9yNAyc

5. SL Lateral Hopping with stability
https://youtu.be/xZST0r22-vs

6. L FK Overhead Ball Throws (with a partner or against the wall)
https://youtu.be/PERtvRtqpI0

7. Ladder Drills

a. 2IN Lateral Stepping
https://youtu.be/2-MO2kKCEiU

b. Quick Quick Slow
https://youtu.be/QKObKOlOeuc

8. MP Running
https://youtu.be/_psmQX_kL2A

9. Box Jump and STEP DOWN
https://youtu.be/LJuxFx3vE-4

Sample Day 11
0:40:00
Phase ONE

1. Warm Up – 5 x 15s/45s build in intensity on Treadmill/Bike/Elliptical/Stairs
https://youtu.be/gLkXm_c9QYE

2. BW MP Stepping
https://youtu.be/fYi_5kd2Oto

3. Alternate Leg Bounding
https://youtu.be/52KzjmE6xYc

4. DL Side to Side Jumping with Stability
https://youtu.be/gRZQF9yNAyc

5. SL Lateral Hopping with stability
https://youtu.be/xZST0r22-vs

6. L FK Overhead Ball Throws (with a partner or against the wall)
https://youtu.be/PERtvRtqpI0

7. Ladder Drills

a. 2IN Lateral Stepping
https://youtu.be/2-MO2kKCEiU

b. Quick Quick Slow
https://youtu.be/QKObKOlOeuc

8. MP Running
https://youtu.be/_psmQX_kL2A

9. Box Jump and STEP DOWN
https://youtu.be/LJuxFx3vE-4

Sample Day 13
0:40:00
Phase ONE

1. Warm Up – 5 x 15s/45s build in intensity on Treadmill/Bike/Elliptical/Stairs
https://youtu.be/gLkXm_c9QYE

2. BW MP Stepping
https://youtu.be/fYi_5kd2Oto

3. Alternate Leg Bounding
https://youtu.be/52KzjmE6xYc

4. DL Side to Side Jumping with Stability
https://youtu.be/gRZQF9yNAyc

5. SL Lateral Hopping with stability
https://youtu.be/xZST0r22-vs

6. L FK Overhead Ball Throws (with a partner or against the wall)
https://youtu.be/PERtvRtqpI0

7. Ladder Drills

a. 2IN Lateral Stepping
https://youtu.be/2-MO2kKCEiU

b. Quick Quick Slow
https://youtu.be/QKObKOlOeuc

8. MP Running
https://youtu.be/_psmQX_kL2A

9. Box Jump and STEP DOWN
https://youtu.be/LJuxFx3vE-4

Sample Day 15
0:40:00
Phase ONE

1. Warm Up – 5 x 15s/45s build in intensity on Treadmill/Bike/Elliptical/Stairs
https://youtu.be/gLkXm_c9QYE

2. BW MP Stepping
https://youtu.be/fYi_5kd2Oto

3. Alternate Leg Bounding
https://youtu.be/52KzjmE6xYc

4. DL Side to Side Jumping with Stability
https://youtu.be/gRZQF9yNAyc

5. SL Lateral Hopping with stability
https://youtu.be/xZST0r22-vs

6. L FK Overhead Ball Throws (with a partner or against the wall)
https://youtu.be/PERtvRtqpI0

7. Ladder Drills

a. 2IN Lateral Stepping
https://youtu.be/2-MO2kKCEiU

b. Quick Quick Slow
https://youtu.be/QKObKOlOeuc

8. MP Running
https://youtu.be/_psmQX_kL2A

9. Box Jump and STEP DOWN
https://youtu.be/LJuxFx3vE-4