6-week program, 3 times a week
Correct body position
side jump
in and out
hopscotch
left and right foot hop
icky shuttle
Basic
lateral in in out out
Intermediate
side step
In, In, Out ,Out
icky shuttle variation
Advance
Army Physical Fitness Test Scorecard
APFT guideline sample
HIIT
Running exercises
Strength, Plyometrics and Balance exercises
soccer wall volley test
Robert SK Ng et al. Effects of 6-week agility ladder drills during recess intervention on dynamic balance performance. Journal of Physical Education and Sport (JPES), 17(1), Art 46, pp.306 - 311, 2017
Nicol van Dyk et al. Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes. Br J Sports Med 2019;53:1362–1370
FIFA 11+ Manual
Joseph Knapik. The Army Physical Fitness Test (APFT): A Review of the Literature. Military Medicine, Volume 154, Issue 6, June 1989, Pages 326–329