Lionel Messi's Speed and Agility

WORKOUT 1 - LINEAR SPEED

Plyometrics

Courtesy of Athletes' PerformanceVideo demonstration

HURDLE HOP

Hips, legs

• Begin by standing on one leg in front of a line of hurdles.
• Hop over one hurdle and stick and hold on same leg. Land softly by absorbing through your hip and glute.
• Continue over remaining hurdles.
• Do not allow knee to collapse to the inside upon takeoff or landing.
• Repeat using other leg.
• Complete 2-3 sets of 5 hurdles on each leg.

Courtesy of Athletes' PerformanceVideo demonstration

SPLIT SQUAT JUMP

Hips, thighs

• Starting position: Long split stance in up position, with arms 90 degrees in front of torso.
• Drop into split squat position, swinging elbows back, and initiate the jump with both the arms and hips.
• Land in the split squat position and stabilize.
• Initiate next jump and continue for prescribed number of repetitions.
• Switch legs and repeat.
• Complete 2-3 sets of 4 repetitions each leg.