Pre-season training: week 3

Two weeks gone, four to go. On the agenda: speed and agility

It's the half way point of pre-season, your legs feel like jelly and your arms like dead weights, but the foundations for your base fitness have been laid.

Now it's time to work on your speed and agility. Manchester City's strength and conditioning coach, Simon Bitcon, has devised a drill to hone your dynamic mobility.

So step in and out of those cones to develop a split-second change of direction.

Also see:
Pre-season training: week 1
Pre-season training: week 2
Pre-season training: week 4
Pre-season training: week 5
Pre-season training: week 6