Dunta Robinson's Agility Resistance Training | STACK

Dunta Robinson's Agility Resistance Training

February 1, 2010 | Featured in the February, 2010 Issue

Add a hill to your agility training to get a performance enhancement edge and to improve beyond typical expectations. A few reasons to train your agility on a hill:

1. Hills are a natural source of resistance, which builds strength and improves technique.

2. Performing agility drills on an incline adds a cardiovascular conditioning component and develops mental toughness.

3. Inclined resistance requires more power output and forces you to use a proper body lean—a 45-degree angle of your entire body, as opposed to bending 90 degrees at the waist with chest down.

4. When backpedaling on a flat surface, you can cheat by standing straight up. If you do that on an incline, you’ll fall. It sounds counterintuitive, but uphill movement actually creates proper flatground posture.

5. Working on a hill provides benefits that can’t be duplicated on flat ground

6. No expensive equipment is required.

IMG Academies performance specialist Corey Stenstrup takes top NFL defensive backs—guys who make a living with their flawless footwork and impeccable backpedaling technique—to the hill to train. Here’s a simple three-phase workout used by his clients, Dunta Robinson, Quintin Mikell and Tim Jennings.


Perform each for 10 to 15 yards up a steep hill, twice a session, with a one-minute recovery.


• Bounding • Straight-Leg Bounding
• Backpedal • Sprint


• Shuffle
• Change-of-Direction Shuffle [shuffle right five yards, plant and pivot; shuffle left five yards]
• Backpedal

Competitive Partner Races

• Shuffle
• Backpedal
• Backpedal Turn-and-Sprint [backpedal five yards, finish drill with five-yard explosive burst]

More Cool Stuff You'll Like

How to Improve Your Basketball Quickness in 5 Minutes

Basketball quickness and explosive power are some of the most valuable assets any player can have; yet many players struggle to find time to work on...

4 Foot Speed Drills to Increase Speed and Agility

Soccer Speed and Agility Drills for Women

Introducing the Football You Can Throw 100+ Yards

Lengthen Your Stride for Maximum Speed

Breaking Down Eddie Lacy's Untacklable Performance

How QB Ryan Tannehill Beats the Blitz

The Training Formula Behind Drew Brees's 5 TD Passes

5 Easy Ways to Improve Your Sprint Speed

Randy Moss Joins the High School Coaching Ranks

Sprint Faster With Speed Demons

Odell Beckham Jr. Can Play Kicker, Too

Step Counting: How Big Men Can Run a Faster 40

Ditch the Sprints. Here's How to Build True Sports Speed

Strengthen Your Grip on the Football with 7 Moves

3 Speed Workouts to Improve Your Top-End Sprints

Reactive Agility: The Next Big Thing in Speed Training

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

Build Strength for Baseball and Softball Speed

3 Simple Tips to Improve Your 40-Yard Dash

ZSeries 10-Minute Workouts: The Treadmill Challenge

Soccer Players: Get Faster with the Montreal Impact Workout

3 Speed Training Essentials You Must Develop to Get Faster

How Ryan Mathews Returned to Highlight Reel Status

WATCH: 11-Year-Old Girl QB Schools Her Opponents

Improve Your Football 40 Time During the Season

Increase Your Soccer Speed With 4 Sprint Drills

5 Essential Cross Country Workouts Explained

Skipping Drills: The Missing Link From Your Speed Workouts

Stability Training Can Improve Your Agility and Range of Motion

WATCH: The Kicker Did What?

Get Faster With the Ultimate Stair Workout

The Secret to Tom Brady's Newfound Speed

WATCH: QB Hurdles Defender Into End Zone

Sumo Deadlift for Football Strength

Build Game-Breaking Speed With This Exercise

Michael Johnson's Guide to a Faster 40

8 Positions to Lower Your 40-Yard-Dash Time

Predicting the Impact of DeMarco Murray's Hand Injury

10 NFL Players Who Are Creating Their Own Brands

3 Box Drills That Develop True Game Speed

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

ZSeries 10-Minute Workouts: Multidirectional Run

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

STACK Challenge: 300-Yard Shuttle

James Harrison's Physioball Side-to-Side Bridge

How Sammy Watkins Built His Game-Breaking Speed

5 Ways to Spice Up Your Ladder Drills

The 5 Elements of a Successful Speed Training Program

2-Week Long-Distance Track Workout Training Plan

Get Faster With 3 Essential Speed Training Strategies

Texas High School Team Goes 0-10, Makes Playoffs

Make Quick and Powerful Cuts Like Adrian Peterson

The Off-Season Baseball Speed and Agility Workout Program

ZSeries 10-Minute Workouts: Track Sprints

Get Faster With 'The .10 Second Difference' From EXOS

How to 'Keep Your Cool' on the Football Field

10 Reasons Why You're Not Getting Faster

How to Safely Decelerate Faster

Pyramids: A Sprint Workout for the Strong

Burn Your Competition with This Sprint Workout

How to Build First-Step Quickness for Baseball and Softball

Rev Up Your Sprint Training With These Complexes

7 Reasons to See

Here's Why Andre Williams' Breakout Performance Was No Fluke

Get the Most Out of Foam Rolling

7 Inspirational Athletes and Coaches Who Stand Tall

The 5 Worst NFL Performances on Thanksgiving