SPEED/AGILITY: Explosive Multi-Directional Ghosting

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This Ghosting drill is great for developing speed, agility, and quick reactions. By maintaining a work:rest ratio of around 1:3, the pace of the exercise and the explosiveness of the movement can really be emphasised on each set. The addition of the change of direction element is a great way to simulate reacting to holds and deception in a matchplay environment.

 Gary Nisbet

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