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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.