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{"practices":[{"oldPracticeCode":"core11","linkHref":"drills/Agility/Core-Strength/Abdominal-Crunch.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit64","pracTitle":"Abdominal Crunch","pracDescription":"An exercise concentrating on the abdominals..."},{"oldPracticeCode":"core5","linkHref":"drills/Agility/Core-Strength/Arm-and-leg-raise.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit23","pracTitle":"Arm and leg raise","pracDescription":"Opposite arm and leg raise...."},{"oldPracticeCode":"core15","linkHref":"drills/Agility/Core-Strength/Bicycles.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit69","pracTitle":"Bicycles","pracDescription":"An exercise for the abdominals..."},{"oldPracticeCode":"core4","linkHref":"drills/Agility/Core-Strength/Dorsal-Raise.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit22","pracTitle":"Dorsal Raise","pracDescription":"An exercise for the lower back, Erector Spinae..."},{"oldPracticeCode":"core20","linkHref":"drills/Agility/Core-Strength/Kneeling-Ab-burner.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit75","pracTitle":"Kneeling Ab burner","pracDescription":"An abdominal and core exercise..."},{"oldPracticeCode":"core12","linkHref":"drills/Agility/Core-Strength/Raised-leg-abdominal-crunch.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit65","pracTitle":"Raised leg abdominal crunch","pracDescription":"An exercise for the abdominals..."},{"oldPracticeCode":"core2","linkHref":"drills/Agility/Core-Strength/Reverse-Bridge.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit3","pracTitle":"Reverse Bridge","pracDescription":"A core stability, and proprioception exercise..."},{"oldPracticeCode":"core21","linkHref":"drills/Agility/Core-Strength/Standing-Ab-burner.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit76","pracTitle":"Standing Ab burner","pracDescription":"An abdominal and core stability exercise..."},{"oldPracticeCode":"core10","linkHref":"drills/Agility/Core-Strength/Swiss-Ball-Abdominal-Crunch.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit62","pracTitle":"Swiss Ball Abdominal Crunch","pracDescription":"An Exercise for the abdominals and core stability..."},{"oldPracticeCode":"core3","linkHref":"drills/Agility/Core-Strength/Swiss-Ball-alternate-leg-hamstring-curl.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit7","pracTitle":"Swiss Ball alternate leg hamstring curl","pracDescription":"A leg and core stability exercise..."},{"oldPracticeCode":"core19","linkHref":"drills/Agility/Core-Strength/Swiss-Ball-alternate-leg-lift.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit74","pracTitle":"Swiss Ball alternate leg lift","pracDescription":"Core stability and hip exercise..."},{"oldPracticeCode":"core16","linkHref":"drills/Agility/Core-Strength/Swiss-Ball-kneel.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit70","pracTitle":"Swiss Ball kneel","pracDescription":"A core stability and proprioception exercise..."},{"oldPracticeCode":"core1","linkHref":"drills/Agility/Core-Strength/Swiss-Ball-oblique-curl.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit63","pracTitle":"Swiss Ball oblique curl","pracDescription":"An Oblique and abdominal exercise..."},{"oldPracticeCode":"core8","linkHref":"drills/Agility/Core-Strength/Swiss-Ball-plank.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit60","pracTitle":"Swiss Ball plank","pracDescription":"A core stability exercise..."},{"oldPracticeCode":"core7","linkHref":"drills/Agility/Core-Strength/Swiss-Ball-Press-up.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit46","pracTitle":"Swiss Ball Press up","pracDescription":"A core stability, chest and tricep exercise..."},{"oldPracticeCode":"core9","linkHref":"drills/Agility/Core-Strength/Swiss-Ball-Reverse-Plank.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit61","pracTitle":"Swiss Ball Reverse Plank","pracDescription":"A core stability exercise..."},{"oldPracticeCode":"core18","linkHref":"drills/Agility/Core-Strength/Swiss-Ball-Squat.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit73","pracTitle":"Swiss Ball Squat","pracDescription":"Core stability proprioception and leg exercise..."},{"oldPracticeCode":"core17","linkHref":"drills/Agility/Core-Strength/Swiss-Ball-Stand.jsp","fileType":"9","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit71","pracTitle":"Swiss Ball Stand","pracDescription":"A core stability and proprioception exercise..."},{"oldPracticeCode":"core6","linkHref":"drills/Agility/Core-Strength/The-Cobra.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit27","pracTitle":"The Cobra","pracDescription":"An exercise for the lower back..."},{"oldPracticeCode":"core13","linkHref":"drills/Agility/Core-Strength/Tummy-Tucks.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit66","pracTitle":"Tummy Tucks","pracDescription":"A core, hip flexor and abdominal exercise..."},{"oldPracticeCode":"core14","linkHref":"drills/Agility/Core-Strength/V--Sits.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"Fit67","pracTitle":"V- Sits","pracDescription":"An exercose for the abdominals..."}]}
{"practices":[{"oldPracticeCode":"agility4","linkHref":"drills/Agility/Dynamic-Stretching/Dynamic-Stretching-agility4.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility4","pracTitle":"Dynamic Stretching","pracDescription":"The athlete’s upper body is relaxed while driving..."},{"oldPracticeCode":"agility56","linkHref":"drills/Agility/Dynamic-Stretching/Calf-Hamstring-Walk.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility56","pracTitle":"Calf/Hamstring Walk","pracDescription":"On all fours, slowly walk the feet up towards the hands..."},{"oldPracticeCode":"agility5","linkHref":"drills/Agility/Dynamic-Stretching/Crossovers.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility5","pracTitle":"Crossovers","pracDescription":"Leg crossovers. Keep upper body still, whilst working..."},{"oldPracticeCode":"agility8","linkHref":"drills/Agility/Dynamic-Stretching/Hamstring-Stretch.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility8","pracTitle":"Hamstring Stretch","pracDescription":"A dynamic hamstring stretch. This drill doesnt hold..."},{"oldPracticeCode":"agility1-1","linkHref":"drills/Agility/Dynamic-Stretching/Heel-Flicks.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility1-1","pracTitle":"Heel Flicks","pracDescription":"Kick your heels up towards your buttocks...."},{"oldPracticeCode":"agility14","linkHref":"drills/Agility/Dynamic-Stretching/High-Kicks.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility14","pracTitle":"High Kicks","pracDescription":"Having kicked out, drag the leg down, keeping it straight...."},{"oldPracticeCode":"agility57","linkHref":"drills/Agility/Dynamic-Stretching/High-Knee-Crossovers.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility57","pracTitle":"High Knee Crossovers","pracDescription":"Moving sideways, lifting the trail leg over the lead..."},{"oldPracticeCode":"agility6","linkHref":"drills/Agility/Dynamic-Stretching/High-Knee-Hip-Rotation-In.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility6","pracTitle":"High Knee Hip Rotation - In","pracDescription":"Pushing up through the toes, leg begins wide before..."},{"oldPracticeCode":"agility7","linkHref":"drills/Agility/Dynamic-Stretching/High-Knee-Hip-Rotation-Out.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility7","pracTitle":"High Knee Hip Rotation - Out","pracDescription":"Slow running backwards, pushing legs outwards through..."},{"oldPracticeCode":"agility2","linkHref":"drills/Agility/Dynamic-Stretching/High-Knee-Jog.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility2","pracTitle":"High Knee Jog","pracDescription":"While jogging, lift your knees up towards your ch..."},{"oldPracticeCode":"agility10","linkHref":"drills/Agility/Dynamic-Stretching/High-Leg-Kick-Outs.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility10","pracTitle":"High Leg Kick Outs","pracDescription":"A hamstring warm up, pushing through the toes and flick..."},{"oldPracticeCode":"agility15","linkHref":"drills/Agility/Dynamic-Stretching/High-Skips.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility15","pracTitle":"High Skips","pracDescription":"Click for more..."},{"oldPracticeCode":"agility3","linkHref":"drills/Agility/Dynamic-Stretching/High-Skips-agility3.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility3","pracTitle":"High Skips","pracDescription":"This drill focuses on knee drive and jumping ability...."},{"oldPracticeCode":"agility58","linkHref":"drills/Agility/Dynamic-Stretching/High-Skips-Backwards.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility58","pracTitle":"High Skips Backwards","pracDescription":"Click for more..."},{"oldPracticeCode":"agility18","linkHref":"drills/Agility/Dynamic-Stretching/Hip-Rotations.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility18","pracTitle":"Hip Rotations","pracDescription":"Keeping shoulders flat on the floor, swing legs from..."},{"oldPracticeCode":"agility9","linkHref":"drills/Agility/Dynamic-Stretching/Kick-Outs.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility9","pracTitle":"Kick Outs","pracDescription":"Click for more..."},{"oldPracticeCode":"agility17","linkHref":"drills/Agility/Dynamic-Stretching/Leg-Swings.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility17","pracTitle":"Leg Swings","pracDescription":"Carry these out both alongside the boday, and accross..."},{"oldPracticeCode":"agility11","linkHref":"drills/Agility/Dynamic-Stretching/Lunges.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility11","pracTitle":"Lunges","pracDescription":"Dynamic lunges. Keep upperbody upright and push through..."},{"oldPracticeCode":"agility12","linkHref":"drills/Agility/Dynamic-Stretching/Lunges-+-Turn.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility12","pracTitle":"Lunges + Turn","pracDescription":"At the low point of the lunge, carry out a trunk ..."},{"oldPracticeCode":"agility13","linkHref":"drills/Agility/Dynamic-Stretching/Turning-Squats.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility13","pracTitle":"Turning Squats","pracDescription":"A dynamic hamstring stretch combining turns.Arms bent..."},{"oldPracticeCode":"agility16","linkHref":"drills/Agility/Dynamic-Stretching/Wide-Lunges.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility16","pracTitle":"Wide Lunges","pracDescription":"Lunging out to either side rather than in a straight..."}]}
{"practices":[{"oldPracticeCode":"agility39","linkHref":"drills/Agility/Hurdles/Bunny-Hops.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility39","pracTitle":"Bunny Hops","pracDescription":"Click for more..."},{"oldPracticeCode":"agility46","linkHref":"drills/Agility/Hurdles/High-Skips.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility46","pracTitle":"High Skips","pracDescription":"Use the size of hurdle appropriate for the age and..."},{"oldPracticeCode":"agility41","linkHref":"drills/Agility/Hurdles/Hopping.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility41","pracTitle":"Hopping","pracDescription":"Click for more..."},{"oldPracticeCode":"agility38","linkHref":"drills/Agility/Hurdles/Hurdles.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility38","pracTitle":"Hurdles","pracDescription":"Click for more..."},{"oldPracticeCode":"agility45","linkHref":"drills/Agility/Hurdles/Side-Hops.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility45","pracTitle":"Side Hops","pracDescription":"Click for more..."},{"oldPracticeCode":"agility44","linkHref":"drills/Agility/Hurdles/Side-Jumps.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility44","pracTitle":"Side Jumps","pracDescription":"Click for more..."},{"oldPracticeCode":"agility43","linkHref":"drills/Agility/Hurdles/Sideways-Running.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility43","pracTitle":"Sideways Running","pracDescription":"Click for more..."},{"oldPracticeCode":"agility40","linkHref":"drills/Agility/Hurdles/Single-Leg-Running.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility40","pracTitle":"Single Leg Running","pracDescription":"Run along the side of the hurdles, lifting the nearest..."},{"oldPracticeCode":"agility42","linkHref":"drills/Agility/Hurdles/Slalom-Run.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility42","pracTitle":"Slalom Run","pracDescription":"Click for more..."},{"oldPracticeCode":"agility47","linkHref":"drills/Agility/Hurdles/Star-Hurdles.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility47","pracTitle":"Star Hurdles","pracDescription":"With Hurdles Set out in a star shape The player stats..."}]}
{"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..."}]}
{"practices":[{"oldPracticeCode":"agility55","linkHref":"drills/Agility/Skipping/Bounding.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility55","pracTitle":"Bounding","pracDescription":"Click for more..."},{"oldPracticeCode":"agility51","linkHref":"drills/Agility/Skipping/High-knees.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility51","pracTitle":"High knees","pracDescription":"Click for more..."},{"oldPracticeCode":"agility49","linkHref":"drills/Agility/Skipping/Hopping.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility49","pracTitle":"Hopping","pracDescription":"Click for more..."},{"oldPracticeCode":"agility50","linkHref":"drills/Agility/Skipping/Running.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility50","pracTitle":"Running","pracDescription":"Click for more..."},{"oldPracticeCode":"agility54","linkHref":"drills/Agility/Skipping/Running-agility54.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility54","pracTitle":"Running","pracDescription":"Run forwards and backwards between markers while ..."},{"oldPracticeCode":"agility52","linkHref":"drills/Agility/Skipping/Running-with-High-knees.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility52","pracTitle":"Running with High knees","pracDescription":"Click for more..."},{"oldPracticeCode":"agility53","linkHref":"drills/Agility/Skipping/Sidesteps.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility53","pracTitle":"Sidesteps","pracDescription":"Skip from side to side between markers..."},{"oldPracticeCode":"agility48","linkHref":"drills/Agility/Skipping/Skipping.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility48","pracTitle":"Skipping","pracDescription":"Click for more..."}]}
{"practices":[{"oldPracticeCode":"agility60","linkHref":"drills/Agility/Speed-Footwork/Zig-Zag-Run.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility60","pracTitle":"Zig Zag Run","pracDescription":"Click for more..."},{"oldPracticeCode":"agility61","linkHref":"drills/Agility/Speed-Footwork/Zig-Zag-Run-Backwards.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility61","pracTitle":"Zig Zag Run Backwards","pracDescription":"Click for more..."}]}
{"practices":[{"oldPracticeCode":"agility59","linkHref":"drills/Agility/Warm-Up-Games/Knee-Tag-Game.jsp","fileType":"0","pracBGColor":"#ffffff","pracSportDir":"viewer/movies/agility","fileName":"agility59","pracTitle":"Knee Tag Game","pracDescription":"In pairs, try to tag your opponent's knee, while avoiding..."}]}
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