Neuro-Muscular Activation Circuit
Short neuromuscular activation circuit with an agility ladder and cones to prime the legs and reflexes.
How to play
- Set up four stations: agility ladder, cone zigzag, lateral hops and a short sprint.
- Groups of four, 1 minute per station.
- Rotate on the signal with a 20-second transition.
- Two full rounds.
Rules
- Quality before speed: if technique breaks down, slow down.
- Wait for your partner to finish before you go.
Variations
Easier
Ladder with one foot per box only.
Standard
Four stations, two rounds.
Harder
Complex ladder patterns and reacting to a visual signal on the sprint.
Adaptations
- Coordination difficulties: simplified ladder pattern.
- Ankle injury: replace hops with side shuffles.
Learning goals
- Activate the neuromuscular system.
- Improve coordination and foot speed.
PatioLab has "Neuro-Muscular Activation Circuit" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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