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{"practices":[{"oldPracticeCode":"agility19","linkHref":"drills/Agility/Ladders/Ladders-agility19.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility19","pracTitle":"Ladders","pracDescription":"2 Feet in each rung..."},{"oldPracticeCode":"agility22","linkHref":"drills/Agility/Ladders/Ladders-agility22.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility22","pracTitle":"Ladders","pracDescription":"2 feet in each rung..."},{"oldPracticeCode":"agility23","linkHref":"drills/Agility/Ladders/Ladders-agility23.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility23","pracTitle":"Ladders","pracDescription":" - Head up and eyes forward - Concetrate on..."},{"oldPracticeCode":"agility32","linkHref":"drills/Agility/Ladders/Ladders-agility32.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility32","pracTitle":"Ladders","pracDescription":" - When the player reaches the end of the first ladder,..."},{"oldPracticeCode":"agility33","linkHref":"drills/Agility/Ladders/Ladders-agility33.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility33","pracTitle":"Ladders","pracDescription":" - When the player reaches the end of the first ladder,..."},{"oldPracticeCode":"agility27","linkHref":"drills/Agility/Ladders/Bunny-Hops.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility27","pracTitle":"Bunny Hops","pracDescription":"Click for more..."},{"oldPracticeCode":"Ladders3","linkHref":"drills/Agility/Ladders/Carioca.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders34","pracTitle":"Carioca.","pracDescription":" - Excellent for hip mobility. - Arms rotate around..."},{"oldPracticeCode":"Ladders25","linkHref":"drills/Agility/Ladders/Combination-drills.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders25","pracTitle":"Combination drills.","pracDescription":"An example of the many combinations that can be used..."},{"oldPracticeCode":"Ladders26","linkHref":"drills/Agility/Ladders/Combination-Drills.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders26","pracTitle":"Combination Drills.","pracDescription":" - An example of the many combinations that can be..."},{"oldPracticeCode":"agility35","linkHref":"drills/Agility/Ladders/Combination-ladders-Cones.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility35","pracTitle":"Combination ladders & Cones","pracDescription":"Click for more..."},{"oldPracticeCode":"agility36","linkHref":"drills/Agility/Ladders/Combination-Ladders-Cones-2.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility36","pracTitle":"Combination Ladders & Cones 2","pracDescription":"Between the ladders take a sidestep around the outside..."},{"oldPracticeCode":"agility37","linkHref":"drills/Agility/Ladders/Combination-Ladders-Cones-3.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility37","pracTitle":"Combination Ladders & Cones 3","pracDescription":" - Run through the first ladder - Zig Zag in..."},{"oldPracticeCode":"agility31","linkHref":"drills/Agility/Ladders/Crossovers-Steps.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility31","pracTitle":"Crossovers Steps","pracDescription":"Click for more..."},{"oldPracticeCode":"Ladders19","linkHref":"drills/Agility/Ladders/Fast-Hip-Rotations.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders19","pracTitle":"Fast Hip Rotations","pracDescription":" - Good exercise for hip rotation and foot speed...."},{"oldPracticeCode":"Ladders1","linkHref":"drills/Agility/Ladders/High-Knees.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders32","pracTitle":"High Knees","pracDescription":" - Body in line with slight lean. - Keep head up. - Stay..."},{"oldPracticeCode":"agility28","linkHref":"drills/Agility/Ladders/Hopping.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility28","pracTitle":"Hopping","pracDescription":"Click for more..."},{"oldPracticeCode":"agility29","linkHref":"drills/Agility/Ladders/Hopping-Alternate-Legs.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility29","pracTitle":"Hopping - Alternate Legs","pracDescription":"Click for more..."},{"oldPracticeCode":"Ladders7","linkHref":"drills/Agility/Ladders/Hopping-Every-other-square.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders7","pracTitle":"Hopping - Every other square.","pracDescription":" - Helps develope power in the legs...."},{"oldPracticeCode":"Ladders5","linkHref":"drills/Agility/Ladders/Hopping-Every-square.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders5","pracTitle":"Hopping - Every square.","pracDescription":" - Helps muscles to fire faster. - Drive elbows back..."},{"oldPracticeCode":"agility25","linkHref":"drills/Agility/Ladders/Hop-Scotch-Ladder-jumps.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility25","pracTitle":"Hop Scotch Ladder jumps","pracDescription":"Click for more..."},{"oldPracticeCode":"Ladders23","linkHref":"drills/Agility/Ladders/Hopscotch-(version-1).jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders23","pracTitle":"Hopscotch (version 1).","pracDescription":" - Helps to speed up leg / foot recovery from awkward..."},{"oldPracticeCode":"Ladders29","linkHref":"drills/Agility/Ladders/Lateral-Backward-turn-sprints.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders29","pracTitle":"Lateral - Backward turn sprints.","pracDescription":" - With your back to the coach, carry out lateral..."},{"oldPracticeCode":"Ladders28","linkHref":"drills/Agility/Ladders/Lateral--forward-sprints.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders28","pracTitle":"Lateral -forward sprints.","pracDescription":" - Carry out lateral sprints along the ladder. - React..."},{"oldPracticeCode":"Ladders2","linkHref":"drills/Agility/Ladders/Lateral-high-knees.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders33","pracTitle":"Lateral high knees.","pracDescription":" - Good exercise for increasing lateral speed. - Body..."},{"oldPracticeCode":"Ladders15","linkHref":"drills/Agility/Ladders/Lateral-Skips.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders15","pracTitle":"Lateral Skips.","pracDescription":" - Another variation that will help to increase lateral..."},{"oldPracticeCode":"Ladders22","linkHref":"drills/Agility/Ladders/Quick-Foot-Diagonal-Jumps.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders22","pracTitle":"Quick Foot Diagonal Jumps.","pracDescription":" - Helps directional changes, both lateral and forwards..."},{"oldPracticeCode":"agility20","linkHref":"drills/Agility/Ladders/Quick-Steps.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility20","pracTitle":"Quick Steps","pracDescription":" - Head up and eyes forward - Concetrate on..."},{"oldPracticeCode":"agility21","linkHref":"drills/Agility/Ladders/Quick-Steps-agility21.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility21","pracTitle":"Quick Steps","pracDescription":" - Head up and eyes forward - Concetrate on..."},{"oldPracticeCode":"Ladders27","linkHref":"drills/Agility/Ladders/React-to-coach.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders27","pracTitle":"React to coach.","pracDescription":" - This can be used for many sports. - The reaction..."},{"oldPracticeCode":"agility34","linkHref":"drills/Agility/Ladders/Right-Angle-Ladders.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility34","pracTitle":"Right Angle Ladders","pracDescription":"Turn the ladder at right angles halfway. Players..."},{"oldPracticeCode":"agility24","linkHref":"drills/Agility/Ladders/Side-Shuffle.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility24","pracTitle":"Side Shuffle","pracDescription":"Stand to the left of the ladder, facing down the length..."},{"oldPracticeCode":"agility26","linkHref":"drills/Agility/Ladders/Single-Leg-Heal-Flicks.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility26","pracTitle":"Single Leg Heal Flicks","pracDescription":"Click for more..."},{"oldPracticeCode":"agility30","linkHref":"drills/Agility/Ladders/Single-Leg-High-Knee.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility30","pracTitle":"Single Leg High Knee","pracDescription":"Click for more..."},{"oldPracticeCode":"Ladders13","linkHref":"drills/Agility/Ladders/Skipping.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders13","pracTitle":"Skipping.","pracDescription":" - Basic sprint drill. - Keep light, pop off the..."},{"oldPracticeCode":"Ladders4","linkHref":"drills/Agility/Ladders/Speed-suffle.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders4","pracTitle":"Speed suffle.","pracDescription":" - Excellent for improving directional changes in..."},{"oldPracticeCode":"Ladders31","linkHref":"drills/Agility/Ladders/Twisting-skips.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders31","pracTitle":"Twisting skips.","pracDescription":" - Good exercise for hip flexiability and foot speed. - Drive..."},{"oldPracticeCode":"Ladders11","linkHref":"drills/Agility/Ladders/Zig-Zag-Hopping.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders11","pracTitle":"Zig Zag Hopping.","pracDescription":" - Good drill for injury prevention, balance and change..."},{"oldPracticeCode":"Ladders30","linkHref":"drills/Agility/Ladders/Zig-Zag-Ladders.jsp","fileType":"3","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Ladders30","pracTitle":"Zig Zag Ladders.","pracDescription":" - Fold the ladders over to make different shapes. - Combine..."}]}
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