Timing under pressure – jump coordination with a balloon
Jump explosively, hit the balloon at the highest possible point, and stay coordinated even when tired—this balloon exercise trains both strength and timing.
Explosive upward movement – controlled downward movement
Explosive upwards – controlled downwards! The knee lift jump trains power, balance, and stability all at once.
Drop balls straight down and catch them low in a cross-legged stance
Standing on one leg, drop two balls and catch them low and crosswise.
Drop balls crosswise and catch them low while standing on one leg
After releasing both balls at the same time, there is a quick reaction into a deep squat, whereby both balls are caught in a controlled ...
Throwing, kneeling, tapping, catching – in one fluid movement
The player stands upright and throws a ball straight upwards, well above head height. Immediately after the throw, the player tensions the opposite knee (e.g. ...
Drop balls crosswise and catch them low (neutral stance)
After releasing both balls at the same time, there is a quick reaction into a deep squat, whereby both balls are caught in a controlled ...
From one-legged stance to kneeling stance: counterbalanced full body control
From the one-legged stance on the right leg, the opposite left knee is pulled up and held diagonally forwards (approx. 45 degrees) in the air. ...
Mobility Flow: open the hips, stabilize the torso
In the one-legged stance, the knee is first pulled up with both hands and then rotated backwards and upwards in a free-floating, wide circular motion.
One-arm shoulder mobilization on the wall
Positioned sideways to the wall, you stabilize the torso with one hand on the wall while the free arm is guided backwards in a controlled ...
Dynamic lunge with upper body rotation and bar
A challenging exercise in which the player uses a pole to perform dynamic, open lunges with maximum upper body rotation and controlled leg changes in ...
One-handed ball throw with chest tap
Coordinative warm-up exercise in which a ball is thrown with one hand above eye level, the chest is tapped diagonally and the ball is then ...
Dynamic lunge into extension with rotational jumps
This dynamic exercise, in which the player transitions into jumps with upper body rotation using a lunge and pole lead, effectively promotes core stability, coordination, ...
Dynamic lunge into extension with side steps
This dynamic exercise, which combines an explosive lunge with pole movement and quick side-steps, specifically improves your explosiveness, agility, core stability and balance on the ...
Snatching balls in a deep lunge
Alternate between jumping into a deep lunge and grabbing the ball in front of your body as you land. Repeat the whole thing 6-8 times.
Side-Sprint Duel with catching & throwing
Two markers are positioned close to the net in the middle. The players start staggered, throw the ball lightly and then sprint to the turning ...
WarmUp Heel squat
The exercise promotes ankle mobility and strengthens the foot muscles through active rolling and dynamic alternation between sitting on your heels and squatting.
Dynamic Dual-Task Warm-Up: Enhancing Focus and Coordination with the T-Line Drill
Players remain stationary on the T-line, tapping the ground while a coach or partner throws a ball for them to catch and immediately throw back.
Dynamic Dual Drills: Moving along the T-line with arm coordination
Players engage in a multi-tasking warm-up exercise by tapping backwards on the T-line while throwing a ball back to the coach.
Dynamic Ladder Drills: Two-Legged Sideways Jumps and Quick Rebounds
Players perform two sideways jumps with one leg over the ladder, then jump back immediately after landing.
Sewing machine: Tapping right and catching left
Players use the sidelines for guidance, tapping as they move. The right leg crosses to the right while the left hand is involved in catching ...
Mastering the One-Legged Lateral Jump
The one-legged lateral jump over the ladder involves starting with a short crossover and, after landing, executing an explosive crossover followed by a wide jump ...
Catching, throwing and sprinting after color signal with change of direction
Multidirectional speed drill with catching, throwing and reversing movement.
Partner interaction with sprint signal
Two players pass an "Indiaca" hand feather ball back and forth (or a similar tool). After a few touches of the ball, the coach calls ...
Multidirectional speed drill with rotational throws & stop-and-go
The coach (or partner) instructs the player to catch and quickly throw back a 2 kg ball using forehand and backhand techniques while moving in ...
You are using a limited edition of the CoachesClub as a PTR member.
