The player runs forwards through the ladder stepping twice between each rung and once outside the rungs, one time to the left and one time to the right. The player sprints back forwards outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes.
Agility Ladder – Two in and Alternating one out Left and Right plus a Forwards Sprint Read More »
The player jumps twisting through the ladder. He/she alternates between landing with one foot in the ladder and the other outside and with forwards through the ladder stepping twice between each rung and once outside the rungs, one time to the left and one time to the right. The player sprints back forwards outside the ladder.
Agility Ladder – Twisting Jumps Through the Ladder plus a Forwards Sprint Read More »
The player jumps forwards through the ladder alternating landing with both feet in and out of the ladder. The player sprints back forwards outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes.
Agility Ladder – Jumps: In and Out plus a Forwards Sprint Read More »
The player runs forwards through the ladder stepping in and out of the ladder with one foot. The other foot remains outside the ladder. The player sprints back forwards outside the ladder. The player should try to move as fast as possible without mistakes, moving lightly on his/her toes.
Agility Ladder – Stepping in and out of the Ladder with the One Foot Read More »
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.
Agility Ladder – Slalom with Side Jumps over Hurdles Read More »
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.
Agility Ladder – Slalom Run with Jump and Change of Direction Read More »
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.
Fast Feet over the Side Line – Left Foot Out Read More »
The coach forms two squares with hurdles and the player is asked to jump continuously in and out of the square in all directions and over every hurdle. The player jumps with both feet together trying to be very light on the feet. Training goal: This drill is designed to work explosive speed.
Jumps over Hurdles in Different Directions Read More »
Players jump over hurdles with both legs The idea is to keep the legs fairly stiff to force the players to use mostly the ankles. The players will try to minimize ground contact. Training goal: This drill is designed to work explosive speed.
Jumps over Hurdles – Both Legs – Straight Legged Read More »
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.
Basic Speed – Rope Jumping – Speed – Both Feet Together Read More »
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.
Basic Speed – Rope Jumping – Speed – 4 Step Jumps Read More »
Players move their feet as fast as possible with their hands on their hips. Training goal: This drill is designed to work explosive speed of the feet. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times are recommended. Let players totally recover between reps.
Basic Speed – Fast feet with Hands on the Hips Read More »
Players Jump up and down a box as explosively as possible trying to minimize ground contact-time Training goal: This drill is designed to work explosive speed. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times are recommended. Let players totally recover between reps.
Basic Speed – Reactive Jumps on and off a Box Read More »
Players step up and down a box alternating legs as fast as possible Training goal: This drill is designed to work explosive leg speed. Load and Reps: 10 seconds to 15 seconds of maximal intensity 3 to 5 times are recommended. Let players totally recover between reps.
Basic Speed – Alternating Box Touches Read More »
This drill is ideal for training maneuverability and appropriate body tension during the volley. Our player is close to the net, with his body weight substantially forwards on the ball of his feet, allowing the player to move around quickly within a small space on court.
Perception training combined with hand-eye coordination Read More »
Shuffle steps are fast, short steps, on the balls of the feet with very short ground contact. This is a form of footwork used by good players to execute rapid, short jumps, to adjust their position or to regulate the distance to the ball.
In contrast to quickness on a muscular level, there is also a type of quickness governed by neuro-muscular control processes. Having optimal coordination when it comes to quickness also requires high quality performance in this area. These processes are not linked to the power of the player and are equally independent of gender.
Shuffling around Cones Read More »
Sideways skipping over four mini-hurdles Sprint to the medicine ball. Catch with a large and stable step. Throw with upper body rotation and an explosive push off with the supporting leg Twice on forehand side, twice on backhand side Then jog one lap around the court.
Speed-Drills: Sideways over Hurdles into a Rotational Throw Read More »
Sprint to the medicine ball from the split step. Catch with a large and stable step. Throw with upper body rotation and an explosive push off with the supporting leg. More training information Valuable tips to ensure your training performance.
Speed-Drills: Sprint and Rotational Throw Read More »
The players jump on both feet on the side line working their ankles. On a “go” from the coach or partner the player Lifts one leg and moves the other over the line and back. The idea is to do this as fast as possible. Load: Do this exercise three times for 10 seconds each time.
Frequency Training: Lift the Knee and Tap the Side Read More »
In this exercise the coach combines a jump (similar to a split step) with diagonal sprints and changes of direction.
Group Warm up – Vertical Jump and Changing Directions Using the Outside Leg Read More »
Three stations with different jump and run patterns. Ideal for group warm up or as a part of a fitness program.
Group Warm up – Running and Jumping Stations Read More »
To make a player faster you need to push him close to the limit. In this game players will run forwards, backwards and sideways around a square. Four cones are placed to form a square. The closer the cones the less side steps will be used. Two players at a time surround the square. The
Partner Speed Drill – Catch in a Square Read More »
The player runs forwards through the ladder stepping once between each rung.
Agility Ladder – One on each Rung Forwards plus a Sideways Sprint Read More »
