|Age: 9-Adlt||Intensity: Low|
|Time: 10 mins||Positions: All|
|Players: 1+||Area: 15x25 yrds|
- Decrease the risk of injury.
- Develop power, agility, speed.
- Mental preparation & focus.
Diagram 1. Set-Up Arrangement
- 15x2 yrd channels in an area of approx. 15x25 yrds total area. Age: 12-Adult. Ideally 5-6 players in each group. Create additional groups as necessary. Each channel can have the same set-up or each of the progressions can be used in a circuit/station type format.
- Coach/Trainer leads the exercise until players are familiar enough to perform on their own.
- Fast footwork activity followed by a sprint and also recovery phase.
- Running patterns and variations are shown in the diagrams below.
- Coach initiates starts to add an element of reaction after a period.
- Basic set-up with 5-6 players preferably in each group. All phases include a fast footwork activity followed by a sprint and then a recovery phase. Activity phases include:
- Lateral Shuffle (Shoulders Forward)
- Sideways Shuffles
- High Knees (Lateral Step Overs)
- Triangular Shuffles
- Add Cuts
- Add Turns
- Reverse Shuffles
- Lateral Shuffle
- Slalom Lunges
- 2 Footed Hops
- Dead Leg Runs
- Reverse Figure 8 Pattern
- Low center of gravity with executing the footwork exercises and any turns.
- Plant and drive using the outside foot.
- Small steps and deceleration when entering into a turn or cut.
- Balanced head movement.
- Good arm and leg co-ordination with opposite arm and opposite leg movements.
- High stride frequency at the beginning of a sprint or acceleration.
- Slight forward body lean when sprinting or accelerating.
- The cone arrangements differ with the progressions as shown in the diagram. Warm-ups can be run with each group doing the same activities or each group performing a specific station prior to moving to another one.
Diagram 2. Progression with specific activities/station
- Vary the size of the channels to make shorter and more quick and intense. There are many dynamic exercises that can be incorporated into this activity and feel free to experiment.