Shape Up section 4
AGILITY Start underneath the basket with your back to the court.
Defensive slide to point A with hands in a defensive ready position.
Sprint backwards from A to B focusing on minimizing the time to change direction.
Defensive slide facing the court from B to the Start position. Keep hands in defensive position.
Jump to touch the net or the backboard.
Repeat the defensive slide from Start to C.
Sprint forward from C to D.
Defensive slide with back to court to the Start position.
Jump or touch the net or backboard.
Repeat for 6-8 repetitions with at least 60-90 seconds of rest in between. 
Place four markers out in a straight line approximately three yards apart.
In between each set of markers place another marker only three yards to the left. (See Diagram)
Sprint to marker A.
Defensive slide to marker B, leading with your left leg.
Defensive slide to marker C, this time leading with your right leg.
Repeat to the finish.
Walk back to the start and repeat for up to 6-8 repetitions. 
Stretching should be done before and after working out.
Stretching before an activity helps get the muscles ready for movement.
Stretching after an activity helps to reduce muscle soreness.
Agility Drill #1 – Super Shuttle
Agility Drill #2 - Weave In & Out
STRETCHING TIP OF THE WEEK:
