Thigh Muscle Activity, Knee Motion, and Impact Force During Side-Step Pivoting in Agility-Trained Female Basketball Players. Journal of Athletic Training
Exercises performed during phase 1 agility drills included
alternate-foot ladder sprint, double-leg ladder hops, quickfeet ladder sprint, forward/backward sprints, forward lateral shuffle, backward lateral shuffle, square drill with double-leg hop, line crossover, and side-to-side with stutter
step (Figure 1)
Exercises performed during phase 2 agility drills included
lateral shuffle, double-leg hops, in-in/out-out, forward
zigzag, backward zigzag, forward/backward zigzag, square
drill with double-leg hop, 2-1-2 dot drill, spin dot drill, and
figure-of-8 dot drill (Figure 2)
Exercises performed during phase 3 agility drills included a carioca, backpedal, 1 foot out/2 feet in, proagility drill, hexagon test, square drill with single-leg hop, all crossover with stutter step, side-to-side with 2-foot hop, and shuffle box (Figure 3).
Exercises performed during phase 4 agility drills included backpedal, hip drill, Ali-cross (scissor kicks), single-leg 2- square hops, square drill with single-leg hop, T test, 5-cone
drill, 4-leaf clover, and agility cones (Figure 4).
- Bench press
- Front squat/back squat
- Prone plank
- Deadlift
- Bent-over row
- Side planks
- Pull-ups
- Romanian deadlift
- Front, back, and side lunge
- Double-leg hamstring curls
- Incline chest press
- Sagittal abdominal curls
Overhead press - Step-ups Diagonal abdominal curls (2)
- Lat pulldown
- Single-leg hamstring curls
- Hip abduction (2)
- Bicep curls
- Lying triceps extensions
- Quadruped exercises (2)
