Dunta Robinson's Agility Resistance Training | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

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.

Warm-Up

• Bounding • Straight-Leg Bounding
• Backpedal • Sprint

Agility

• 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]

Topics: FOOTBALL
Must See
Colin Kaepernick Explains His Ridiculous Socks
Views: 21,945,678
NFL Wide Receiver Randall Cobb Outworks Everyone
Views: 22,816,575
RGIII Talks About His Legacy
Views: 20,594,671

Featured Videos

Quest for the Ring: Duke University Views: 217,694
Eastbay: It Begins Now Views: 70,986
Path to the Pros 2015: Training Days Views: 118,412
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

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

Rev Up Your Sprint Training With These Complexes

Acceleration Drills to Increase Speed

ZSeries 10-Minute Workouts: Track Sprints

Build Strength for Baseball and Softball Speed

10 Reasons Why You're Not Getting Faster

The 5 Elements of a Successful Speed Training Program

Speed Plyometrics to Help You Run Faster

Build Game-Breaking Speed With This Exercise

3 Box Drills That Develop True Game Speed

12-Week Off-Season Baseball Speed Workout

Skipping Drills: The Missing Link From Your Speed Workouts

Stability Training Can Improve Your Agility and Range of Motion

8 Speed Workout Tips to Get Faster

3 Speed Workouts to Improve Your Top-End Sprints

Make Quick and Powerful Cuts Like Adrian Peterson

Burn Your Competition with This Sprint Workout

Sprint Faster With Speed Demons

STACK Challenge: 300-Yard Shuttle

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

Lengthen Your Stride for Maximum Speed

The Off-Season Baseball Speed and Agility Workout Program

5 Essential Cross Country Workouts Explained

Get Faster With the Ultimate Stair Workout

How to Build First-Step Quickness for Baseball and Softball

Improve Your Footwork to Improve Football Agility

Improve Your Baseball Speed With This On-Field Workout

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

Get the Most Out of Foam Rolling

5 Ways to Spice Up Your Ladder Drills

4 Powerful Band Agility Drills

Improve Your Football 40 Time During the Season

How to Train for Speed in Cold Weather

3 Simple Tips to Improve Your 40-Yard Dash

Increase Your Lacrosse Speed With Multi-Directional Exercises

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

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

8 Positions to Lower Your 40-Yard-Dash Time

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

Linear Speed Drills to Improve Athleticism

ZSeries 10-Minute Workouts: Multidirectional Run

Soccer Speed and Agility Drills for Women

3 Speed Training Essentials You Must Develop to Get Faster

The Secret to Tom Brady's Newfound Speed

How to Safely Decelerate Faster

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

ZSeries 10-Minute Workouts: The Treadmill Challenge

How to Improve Your Basketball Quickness in 5 Minutes