This is a great exercise to work on control, adjustment and collaboration. Two players hold a stick with their non-dominant hand, each one holding one end of the same stick.
In and Out of the Square
A player moves in and out of a square on the ground. The idea is for the player to move quickly with short steps in al directions. Training goal: This drill is designed to work on agility and speed Load and Reps: The player should try to run at maximum speed in and out the square for 10 to …
Arm and Leg Coordination with the Agility Ladder
Working on backward movement coordination should be standard in any conditioning program. Jürgen Müller and Rainer Öhler show a couple of drills to work on leg/arm coordination. These exercises are ideal for warm up or as part of a physical fitness program. First, the players move through the ladder forewards with an in and out pattern. Then two players start …
Agility Ladder – Slalom with Side Jumps over Hurdles
The player moves through the ladder stepping in and out of the ladder, two steps in and one out alternating left and right. In addition the player will move laterally at different positions in the ladder to jump over a hurdle. The player sprints back inside the ladder stepping once every time between the rungs. The player should try to …
Agility Ladder – Slalom Run with Jump and Change of Direction
This drill combines several skills in the ladder. The player moves through the ladder stepping in and out of the ladder, two steps in and one out alternating left and right. In addition the player will move laterally at one point to jump over a hurdle sideways and then forwards. The player will also move laterally around a cone before …
Fast Feet over the Side Line – Left Foot Out
This drill requires the player to move his/her feet at maximum speed. The player stands sideways to the sideline and using the fastest stepping frequency possible will step over the sideline and back with his/her left foot. The same should be done but stepping out with the right leg.. Training goal: This drill is designed to work on coordination, and …
Basic Speed – Rope Jumping – Speed – Both Feet Together
Players jump rope as fast as they can. They jump with both feet together trying to minimize “ground time.” Training goal: This drill is designed to work explosive speed Load and Reps: This exercise should be executed with maximum intensity, totally rested and with perfect technique. 5 to 8 10 to 20 second bouts per session are recommended.
Basic Speed – Rope Jumping – Speed – 4 Step Jumps
Players jump rope but has to step 4 times per jump. The player should do this as fast as possible. Training goal: This drill is designed to work explosive speed and coordination Load and Reps: This exercise should be included in a jump rope routine and performed while the player is still fresh. 15 to 30 seconds of jumping 3 …
Agility Ladder – One on each Rung Forwards plus a Sideways Sprint
The player runs forwards through the ladder stepping once between each rung. The player side steps back outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes. Training goal: This drill is designed to work on coordination, agility and speed Load and Reps: This exercise is normally part of …
Agility Ladder – One on each Rung Forwards plus a Sideways Sprint
The player runs forwards through the ladder stepping once between each rung. The player side steps back outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes. Training goal: This drill is designed to work on coordination, agility and speed.