This week former SYNC Team Athlete Sawyer Reed breaks down three agility exercises to help you increase your explosiveness and speed in the slalom course. Sawyer also provides a recommended superset that will ensure your feet are moving all the way to the finish line next season.

Exercise #1: Lateral Hurdle Jump

For Lateral Hurdle Jumps, all you need is a small hurdle that you can easily jump over.

For this exercise you will jump over the hurdle three times landing on both feet until the last jump where you will land on your outside foot. Repeat this process for 30 seconds. 

This exercise helps with reactive power, lower leg strength, and also challenges the central nervous system to develop fast feet, which is essential for slalom. 

If you are looking for an extra challenge, increase the time from 30 to 45 or 60 seconds. 

Exercise #2: Pogo Box Jump

For Pogo Box Jump, all you need is a small box, 12-18 inches high, or below knee height. 

For this exercise you will perform 5 quick jumps, using mostly your ankles, followed by a strong movement onto the box. 

The goal of this exercise is to increase you reactive power. Remember the movement is supposed to be quick and reactive, so don't sink too low into the hip.

Repeat this process for 30 seconds and for an extra challenge increase the time to 45 or 60 seconds. 

Exercise #3: Lateral Box Transfers

For Lateral Box Transfers, all you need is the same small box used for Pogo Box Jumps, so 12-18 inches or below knee height and a resistance band. 

Have the resistance band wrapped around a pillar and hold it securely in front of your chest. Make sure the resistance band isn't too tight so your torso doesn't collapse towards the anchor point. Place one foot up on the box and one on the floor and begin rapidly switching from one foot to the other while keeping your upper body stable. 

Repeat this exercise on both sides for 30 seconds and increase to 45 or 60 seconds for an extra challenge. 

Super set each exercise, 3 sets for 30, 45, or 60 seconds, for maximum agility work. 

*All how-to information was provided by Martin Guyer and Momentum Movement