Guidelines · PDF fileFabio Comana, m.a., m.S., is an exercise physiologist and spokesperson...
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www.acefitness.org pg. 1 Guidelines 1. Preparation phase: Initially perform drills at low-to- moderate intensity to learn movement patterns at 50–60% of maximal effort. • Complete 2 sets x 5 repetitions per running drill. • Complete 10 repetitions per jumping or throwing drill. • Rest 60 seconds between sets. 2. Tempo and technique development: Build intensity to 75–90% of maximal effort. • For running drills, complete 3 sets lasting 15–30 seconds. Rest 60 to 90 seconds between sets. • For throwing/jumping drills, complete 3 sets consisting of as many reps as possible in 15–30 seconds. Rest 60–90 seconds between sets. by Fabio Comana
Transcript of Guidelines · PDF fileFabio Comana, m.a., m.S., is an exercise physiologist and spokesperson...
www.acefitness.org pg.1
Guidelines1. Preparationphase:Initiallyperformdrillsatlow-to-
moderateintensitytolearnmovementpatternsat50–60%ofmaximaleffort.
• Complete2setsx5repetitionsperrunningdrill.
• Complete10repetitionsperjumpingorthrowingdrill.
• Rest60secondsbetweensets.
2. Tempoandtechniquedevelopment:Buildintensityto75–90%ofmaximaleffort.
• Forrunningdrills,complete3setslasting15–30seconds.Rest60to90secondsbetweensets.
• Forthrowing/jumpingdrills,complete3setsconsistingofasmanyrepsaspossiblein15–30seconds.Rest60–90secondsbetweensets.
by Fabio Comana
Theobjectiveofthisdrillistoimprovemovementspeedwithdirectionalchanges.
Placeconesat5-yardintervalsoneithersideofa30’agilityladder,spacingthem2to3yardsfromeachsideoftheladder.
Usingvariousforwardsteppingpatterns(e.g.,doublefootineachsquare),changetoalateralshuffleineitherdirection(toeithercone),steppingoutoftheladderandtouchingtheconewiththeoutsidehand,thenreturningtotheladderandcontinuingforward.
Alwayslearnthemovementpatternsfirstbeforeincreasingdrilltempo.
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Exercise 1: Multi-directional Ladder Drills – Forward Linear Ladder
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Theobjectiveofthisdrillistoimprovemovementspeedwithdirectionalchanges.
Placeconesat5-yardintervalsoneithersideofa30’agilityladder,spacingthem2to3yardsfromeachsideoftheladder.
Usingalateralsteppattern,changetoaforward-and-backwardsteppingpatternineitherdirection(toeithercone),steppingoutoftheladderandtouchingtheconewiththeoutsidehand,thenreturningtotheladderandcontinuingforward.
Alwayslearnthemovementpatternsfirstbeforeincreasingdrilltempo.
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Exercise 2: Multi-directional Ladder Drills – Lateral Ladder
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Exercise 3: T-Drill
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Exercise 3: T-Drill continued
Theobjectiveofthisdrillistoimprovemovementspeedwithdirectionalchanges.setupyourdrill,placingconesinaT-formationwiththestartingcone10yardsawayfromthemiddleof
thethreecones(placed5yardsapart).Fromthestartingposition,accelerateoutofyourstartingblocktowardthemiddlecone,touchingitwith
onehandandshufflingsidewaysintheoppositedirection(e.g.,touchwiththerighthand,shuffleleft)towardtheoutercone,touchingitwiththeoutsidehand.Remembertoshuffleandnotcrossyourfeetduringthismovement.
shuffleintheoppositedirectiontotheoppositecone,touchingitwithyouroutsidehandagainbeforeshufflingbacktothemiddlecone,touchingitandthenretreatingbackward.Keepyourcenterofmasslowtowardthegroundandpumpyourarmswhilefacingforwardasifwatchingyouropponent.
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Exercise 4: Close-quarter Agility Drills
Exercise 5: Overhead Medicine Ball Toss
Theobjectiveofthisdrillistoimproveagilityinbeatingadefenderwhoismarkingclosely.
Usingasoccerball,positiontheattackerbetweenthedefenderandtheball,placingthesoccerballnearorjustoutsideoftherightfoot.
Theattackerfakepumps(shifts)asifmovingtotheleft,thenperformsarearrotationalmovetotheright,bringingtheballwithhimusingtheleftfoottocontroltheball,whilesteppingwiththeright.
Theideaistomovetheballaroundthedefender,whilescreeningtheballwithhisbodyfromthedefender
Repeatwiththeoppositefeettotheotherside.
Theobjectiveofthisdrillistoincreasepoweronathrow-in.Holda4-to6-poundmedicineballaroundchestheight,starting3to4yards
awayfromthesideline.Usinganapproach(run-up),movetheballupoverandbehindthehead,
planttheleadingfootwhileleaningbackfromthehips,thenexplosivelyflexforwardharnessingtheelasticityoftheanteriormusclesfibers,followedbyapowerfulforwardlinearthrowtoapartnerortarget.
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Exercise 6: Partner-resisted Sprints
Theobjectiveofthisdrillistoincreaserunningspeedandpower.Usingaresistancebandsecuredaroundapartner’supperhips
(lowerwaist),performaseriesofresistedsprintsoveradistanceof15to25yards.
Don’thingeforwardatthehips,butassumea5-degreeforwardlean.squeezethearmstothesidesanddrivefromtheshoulderswhilemaintaininganear90-degreeelbowbend.Drivethekneesupwardintotripleextensiontogenerateforceandpower(extendingthehips,kneesandanklejoint).Aimtoturnoveryourlegsasquicklyaspossibleduringthisdrill.
Exercise 7: Contested Vertical Jumps
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Theobjectiveofthisdrillistoimproveverticaljumpingandtimingduringcontestedheaders.
Usingacoachorcuetoprovidethestimuluscue(instructiontojump),standshouldertoshoulder,reactingtothejumpinstructionasquicklyaspossible.Whileattemptingtojumpashighaspossible,bothjumpersneedtomaintaintheirspaceandstabilityagainsttheopponent,andnotallowthemselvestobepushedofftheirassignedspaces.
oncethefundamentalsofthedrillaremastered,aballcanbeintroducedandtossedupintheairbetweenbothathletes.
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Exercise 8: Stop-and-starts (Forward Linear)
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Theobjectiveofthisdrillistoimproveaccelerationthroughdirectionalchanges(forwardlinear).
Placeasetofsevenconesinastraightline,eachcone5-yardsapart.
startbyrunningforward10yards,touchingyourhandstothegroundatthisconemarker,retreatingbackward5yards,touchingthegroundatthiscone.next,accelerateforward10moreyards,touchthelineagain,retreat5yardsagain,thenaccelerateforwardanother10yards.Continuethisstop-and-startsequencethroughoutthedrill.
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Exercise 8: Stop-and-starts (Forward Linear) continued
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Fabio Comana, m.a., m.S., is an exercise physiologist and spokesperson for the American Council on Exercise, and faculty at San Diego State University (SDSU) and the University of California San Diego (UCSD), teaching courses in exercise science and nutrition. He holds two master’s degrees, one in exercise physiology and one in nutrition, as well as certifica-
tions through ACE, ACSM, NSCA, and ISSN.
