Speed & Agility

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Training exercises will help increase speed, explosive power in acceleration and turns. Fast feet and conditioning the body for match play.

Course Information

Difficulty: Easy, Medium

Categories:

Session 1 – Shuttles

Forwards – Touch Cones
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Forwards – Backwards
0
Forwards – With the ball
0
Forwards – Backwards – With the ball
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Session 2 – Explosive Strength

High Knees – Lateral Together
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High Knees – Lateral steps
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Extended Lateral Hop – Right Leg
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Extended lateral Hop – left leg
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Session 3 – Fast Feet – Weave

Fast Feet Forwards – Weave
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Fast Feet – Outsides – Weave
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Fast Feet – Forwards/Sides – Weave
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Lateral Hops – Weave
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Session 4 – Quick Feet – Sprint 

Lateral Quick Step –  Sprint
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Side Weave – Sprint
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Lateral Hops – Sprint
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 Forwards Weave – Sprint
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Session 5 – “T” and dribble 

Weave – Lateral step – Dribble
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Side Weave – Dribble
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 Lateral Hops – Lateral Jumps – Dribble
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Session 6 – Three Cones

Lateral Quick Steps
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Lateral Double Steps
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Stepovers
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Forward Weave
0
Side Weave
0

Session 7 – Game Movement 

Forward – Lateral – Sprint
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Forward – Sprint
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Lateral – Sprint
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Forward – Backward – Lateral – Sprint
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Session 8 – Quick Steps

Quick Step – Lateral
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Forward – 360 – Backward – 360
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Forward – 360 – Lateral – 360
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Session 9 – Game Speed 

Dribble – Lateral – Sprint
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Dribble – Shuttle – Sprint
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Forwards – Sprint
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Weave – Lateral – Sprint
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Session 10 – Just Fast Feet

Stepover Tap
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Forward Step
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Side to Side
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Session 11 – Just Fast Feet

Forward – Sides
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Lateral Jumps
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Alternating Feet
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Session 12 – Agility Ladder

Two Feet Lateral
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Two Feet Forwards
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Outside Foot Taps – Right Foot
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Outside Foot Taps – Left Foot
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Session 13 – Agility Ladder

Behind Outside Foot Taps – Right Foot
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Behind Outside Foot Taps – Left Foot
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Stepover Tap
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Reverse Stepover Tap
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Session 14 – Zig Zag

Forwards – Backwards – Sprint
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Forwards – Sprint
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Forwards – Lateral – Backwards
0
Forwards – 360
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