Training exercises will help increase speed, explosive power in acceleration and turns. Fast feet and conditioning the body for match play.
Session 1 – Shuttles
Forwards – Touch Cones
Forwards – Backwards
Forwards – With the ball
Forwards – Backwards – With the ball
Session 2 – Explosive Strength
High Knees – Lateral Together
High Knees – Lateral steps
Extended Lateral Hop – Right Leg
Extended lateral Hop – left leg
Session 3 – Fast Feet – Weave
Fast Feet Forwards – Weave
Fast Feet – Outsides – Weave
Fast Feet – Forwards/Sides – Weave
Lateral Hops – Weave
Session 4 – Quick Feet – Sprint
Lateral Quick Step – Sprint
Side Weave – Sprint
Lateral Hops – Sprint
Forwards Weave – Sprint
Session 5 – “T” and dribble
Weave – Lateral step – Dribble
Side Weave – Dribble
Lateral Hops – Lateral Jumps – Dribble
Session 6 – Three Cones
Lateral Quick Steps
Lateral Double Steps
Stepovers
Side Weave
Session 7 – Game Movement
Forward – Lateral – Sprint
Forward – Sprint
Lateral – Sprint
Forward – Backward – Lateral – Sprint
Session 8 – Quick Steps
Quick Step – Lateral
Forward – 360 – Backward – 360
Forward – 360 – Lateral – 360
Session 9 – Game Speed
Dribble – Lateral – Sprint
Dribble – Shuttle – Sprint
Forwards – Sprint
Weave – Lateral – Sprint
Session 10 – Just Fast Feet
Stepover Tap
Forward Step
Side to Side
Session 11 – Just Fast Feet
Forward – Sides
Lateral Jumps
Alternating Feet
Session 12 – Agility Ladder
Two Feet Lateral
Two Feet Forwards
Outside Foot Taps – Right Foot
Outside Foot Taps – Left Foot
Session 13 – Agility Ladder
Behind Outside Foot Taps – Right Foot
Behind Outside Foot Taps – Left Foot
Stepover Tap
Reverse Stepover Tap
Session 14 – Zig Zag
Forwards – Backwards – Sprint
Forwards – Sprint
Forwards – Lateral – Backwards
Forwards – 360