 Hi everyone, I'm Becky Swan Athletic Therapist for the Vancouver Police Department. You may recognize me from videos such as Pacing is Key for the Agility section. Today we're going to talk about strengthening for the agility. Set up cone or markers in a pattern on a field or in a gym. Practice going through them various ways. Focus on quickness and staying tight to the cones. At a track, make a circuit running hard for 25 meters, jumping over a six foot space, jumping over an object and doing jumps on and off a step. See how many times you can get through your circuit in two and a half minutes. Practice standing long jumps with both feet and then with one foot. This will help develop power for the mat jump. Track workout, five squat jumps, sprint 25 meters after landing your last jump, five push-ups, five sit-ups. Rest for 60 seconds, repeat two more times. Warm up and then you're doing interval runs. 30 seconds max effort, 30 seconds rest. Repeat six to eight times. Thanks for stopping into this training session. Remember you have full control over this part of the training.