How to Run Suicides in Agility Training Exercises

Suicides (also called Blood and Guts or Ladders) focus on fast-twitch muscle fibers and explosive movements. Speed is a big part of a suicide-agility training exercise. You can undertake suicides alone (you against the stopwatch) or as part of a team exercise (the slowest person has to do another suicide). If using suicides as a team training mechanism, the coach may require that all team members complete the suicides in under a certain amount of time.

Instructions

    • 1

      Stand at one end of a basketball court, soccer field or volleyball court behind the out-of-bounds line. Terminology referenced here is specific to a basketball court.

    • 2

      Listen for the whistle or other signal to begin running the suicides. Sprint as fast as you can to the free throw line on your side of the court.

    • 3

      Touch the free throw line with your hand. Abruptly switch directions and return to the out-of-bounds line where you started, making sure to bend down and touch the line.

    • 4

      Sprint toward the half court line. Touch this line, switch directions and return to the out of bounds line, again bending down to touch the line.

    • 5

      Run toward the free throw line on the opposite side of the court. Touch that line with your hand and return to and touch the out-of-bounds line.

    • 6

      Finish the suicide by running as fast as you can to the out-of-bounds line on the opposite side of the court. Touch the line and run back to your original starting point.