Wilderman, D. R., Ross, S. E., & Padua, D. A. (2009). Thigh Muscle Activity, Knee Motion, and Impact Force During Side-Step Pivoting in Agility-Trained Female Basketball Players. Journal of Athletic Training, 44(1), 14–25. doi:10.4085/1062-6050-44.1.14

Exercises performed during phase 1 agility drills included
alternate-foot ladder sprint, double-leg ladder hops, quickfeet ladder sprint, forward/backward sprints, forward lateral shuffle, backward lateral shuffle, square drill with double-leg hop, line crossover, and side-to-side with stutter
step (Figure 1)

Capture agility

Exercises performed during phase 2 agility drills included
lateral shuffle, double-leg hops, in-in/out-out, forward
zigzag, backward zigzag, forward/backward zigzag, square
drill with double-leg hop, 2-1-2 dot drill, spin dot drill, and
figure-of-8 dot drill (Figure 2)


Exercises performed during phase 3 agility drills included a carioca, backpedal, 1 foot out/2 feet in, proagility drill, hexagon test, square drill with single-leg hop, all crossover with stutter step, side-to-side with 2-foot hop, and shuffle box (Figure 3).


Exercises performed during phase 4 agility drills included backpedal, hip drill, Ali-cross (scissor kicks), single-leg 2- square hops, square drill with single-leg hop, T test, 5-cone
drill, 4-leaf clover, and agility cones (Figure 4).


Oliveira, A. S., Silva, P. de B., Lund, M. E., Farina, D., & Kersting, U. G. (2017). Balance Training Enhances Motor Coordination During a Perturbed Side-Step Cutting Task. Journal of Orthopaedic & Sports Physical Therapy, 1–32. doi:10.2519/jospt.2017.6980 


Weltin, E., Gollhofer, A., & Mornieux, G. (2016). Effects of perturbation or plyometric training on core control and knee joint loading in women during lateral movements. Scandinavian Journal of Medicine & Science in Sports, 27(3), 299–308. doi:10.1111/sms.12657 



JAMISON, S. T., MCNEILAN, R. J., YOUNG, G. S., GIVENS, D. L., BEST, T. M., & CHAUDHARI, A. M. W. (2012). Randomized Controlled Trial of the Effects of a Trunk Stabilization Program on Trunk Control and Knee Loading. Medicine & Science in Sports & Exercise, 44(10), 1924–1934. doi:10.1249/mss.0b013e31825a2f61 

  • Bench press
  • Front squat/back squat
  • Prone plank
  • Deadlift
  • Bent-over row
  • Side planks
  • Pull-ups
  • Romanian deadlift
  • Front, back, and side lunge
  • Double-leg hamstring curls
  • Incline chest press
  • Sagittal abdominal curls
    Overhead press
  • Step-ups Diagonal abdominal curls (2)
  • Lat pulldown
  • Single-leg hamstring curls
  • Hip abduction (2)
  • Bicep curls
  • Lying triceps extensions
  • Quadruped exercises (2)