Ladder Agility Drills

Save this PDF as:
 WORD  PNG  TXT  JPG

Size: px
Start display at page:

Download "Ladder Agility Drills"

Transcription

1 Ladder Agility Drills Hop Scotch Drill This is one of the simplest ladder agility drills, even for those who are too old to remember playing hop scotch (or just won't admit to it!). Start with your feet hip width apart at the bottom of the ladder Jump up with both feet and land on the left foot only in the first square Immediately push off with your left foot and land with both feet in the second square Immediately push off with both feet and land on your right foot only Push off from your right foot and land on both feet. Repeat this pattern for the full length of the ladder In-Out Drill Another basic drill to master but no less effective. Start with your feet hip width apart at the bottom of the ladder Step into the first square with your left foot first, immediately followed by your right foot With your left foot step outside to the left the second square, then immediately step outside the second square with your right foot Step back into the third square with your left foot first, followed by your right foot. Repeat this pattern in fluid motion for the length of the ladder Lateral Feet Drill The ladder agility drills from now on require more practise and greater coordination. Be sure to give yourself several dummy runs before attempting at speed. Start with both feet outside of the first square and to the left Step into the first square with your left foot first, immediately followed by your right foot... in a 1-2 motion Step to the right, outside the first square again with your left foot fist, followed by your right Now step diagonally left into the second square, with the left foot leading always keeping the same 1-2 motion

2 Now step out to the left-hand side of the second square and repeat for the full length of the ladder If you perform several sets of this drill start at different sides of the ladder so your lead foot changes each time Tango Drill Named after the dance, when you perform this drill correctly you'll see why. Or should it be the Foxtrot? Start with both feet outside of the first square and to the left Cross your left leg over your right and into the centre of the first square. Your right leg should immediately follow to the right of the first square, followed by your left leg It's a motion like you're dancing From here your right foot comes across your left and into the centre of the second square as the pattern is repeated in the opposite direction Repeat for the full length of the ladder Five Count Drill This is the most difficult to master of these ladder agility drills and requires patience even for the most dexterous. When you can perform this exercise smoothly, with speed you're ahead of most of the competition! Start with your feet hip width apart at the bottom of the ladder Step out to the right of the first square With your right foot immediately followed by placing your left foot into the first square Bring your right foot along side your left in the first square then step into the second square with your left foot immediately followed by the right Count these first five steps in a manor Reverse the sequence by stepping out to the right of the third square with your left foot Repeat for the full length of the ladder As with all the individual exercises that appear on this, or any other website, they are only as effective as the larger program that incorporates them. Developing speed and agility for your sport is a worth pursuit...

3 Basketball Agility Drills These basketball agility drills will improve your speed around the court, quickness, co-ordination and most importantly your ability to change direction with minimal deceleration. Basketball players who excel move with lightening-like speed. But it's not necessarily the athlete who can run a quick 100M time that makes the quickest player... Much more important in basketball is your ability to rapidly switch between forward, backward, lateral and vertical movements. Integrating the basketball agility drills below within a speed training program can have a dramatic impact on your game. Not only will you be able to move from one end of the court to another much more quickly, you'll be able to transfer much or all of that energy into other basketball-specific movements. Basketball Agility Drills Agility Drill #1 - Super Shuttle 1. Starting underneath the basket with your back to the court. 2. Shuffle backwards with hands in a defensive ready position to point A. 3. Sprint backwards from A to B focusing on minimizing the time to change direction. 4. Side step facing the court from B to Start position (again keep hands in defensive position). 5. Jump to touch the net or backboard. 6. Repeat the back shuffle from Start to C. 7. Sprint forwards from C to D. 8. Side step with back to court to Start position. 9. Jump to touch the net or backboard. 10. Repeat for 6-8 repetitions with at seconds rest between.

4 Agility Drill #2 - Weave In Weave Out 1. Place 4 markers out in a straight line approximately 3 yards apart (see right). 2. In between each set of markers place another marker only 3 yards to the left. 3. Sprint to marker A and then side step/shuffle to marker B leading with the left leg. 4. Side shuffle to marker C this time leading with the right leg. 5. Repeat to the finish. 6. Walk back to the start and repeat for up to 6-8 repetitions. Agility Drill #3 - Shuttle With Passes 1. Start on the baseline facing the court to the left hand side of the basket. 2. Sprint to point A and receive a pass from another player or the coach (red marker). 3. Immediately pass the ball back to the coach, turn and sprint to point B. 4. At point B, jump to touch the net or backboard. 5. On landing, turn and sprint to point C. Receive a pass and return it. 6. Turn and sprint to point D. Jump again to touch the rim or backboard. 7. Turn and sprint to pint D. Receive a pass but this time keep the ball. 8. Turn with the ball, dribble or drive towards the finish. 9. Repeat for 4-6 repetitions.

5 Agility Drill #4 - Box Drill 1. Mark out a square approximately 6 yards X 6 yards. 2. Place a cone in the center. This is the starting position. 3. Give each cone a letter or number. The coach calls out the a number/letter at random. 4. The player sprints to the cone and shuffles back to the center. 5. As soon as they arrive at the center, the coach calls another number/letter. 6. Repeat for seconds.

6 These will help you to increase your vertical jump! Plyometric Jumping Exercises Tuck jumps (3 sets 10 reps) 1) Stand with feet shoulder-width apart, knees slightly bent. 2) Jump up bringing your knees to your chest. 3) Land on the balls of your feet and repeat immediately. 4) Imagine the floor is like hot coals to reduce contact time with the ground. 5) Perform 10 continuous jumps for 1 set. Running jump (2 sets 10 reps) 1) Stand with one foot slightly in front of the other. 2) Take three strides with a quick-quicker-quickest pace. 3) As your foot hits the ground on the third stride explode vertically using your arms for extra leverage. 4) Repeat starting with your other leg. This is one repetition. Turn around and repeat until you have performed 10 repetitions. Depth jumps* (4 sets 10 reps) 1) Stand on a sturdy box or bench approximately 30cm (12in) high to start. 2) Step off the box, keep your torso upright, landing on both feet. 3) As you land jump up as quickly as you can minimising ground contact time. 4) Use your arms to mimic an action in your sport -- a shot in basketball, block in volleyball or header in soccer etc. 5) This is 1 repetition. Repeat for 10 jumps to complete 1 set. 6) As a progression increase the height of the box 10cm at a time up to a maximum of 50cm.

7 SHOOTING form shooting start close and gradually move farther away block shots (mikan drill, block drill) mikan drill: left hand on left side, rebound, right hand on right side, rebound and continue block drill: one ball on each block and a rebounder, move back and forth from block to block, grab ball, drop step & shoot, rebounder replaces ball jumpers (5, 10, 15ft, 3 pointers) free throws come up with routine and do EXACT same thing each time! quick release on set shots, post moves, jump shots & JUMP STOP and jump shot AGILITY/SPEED line drill: jump back and forth across a line as fast as possible with one leg, then two legs shuttle run: put 3 4 blocks 15ft away. Run and grab a block, bring it back to start, go and get next block and repeat until all blocks are at your starting poing. ladder drills: see above dot drill: place 4 dots 3ft (length) by 2 ft (width) in a rectangle, with one exactly in the middle. Jump from one block to next in a figure eight, first with each leg and then with both feet. You can also start with one leg on each dot in bottom, jump feet together, and then feet apart, jump turn and back to beginning... You could also do that forward and backwards. The goal with all these drills is to increase foot speed. So track your time and number that you do and try to beat yourself (or your siblings). BALL HANDLING ball slaps, finger taps, around waist, head waist feet, one foot two feet figure 8 dribbling around legs (low & slow, few dribbles) bounce, catch behind legs, toss over shoulder (and reverse) speed dribbles (low) finger tip dribbling (lying down) v bounce dribbling (do with one and two balls)... at sides and in front Goal is to NOT look at ball when you do these. Keep track of reps in 30 seconds. DEFENSE Foot speed drills (see agility/speed) lane slide (try to up number of times in 30 seconds) balance tug of war OFFENSIVE FOOTWORK post moves (drop step, up & under, spin) shots off of offensive moves fake and drive

8 jab and drive crossover and drive behind back and drive between legs and drive multiple moves together on drive same as above, but with 1 dribble and jump shot drive, jump stop & straight into jump shot baseline jumpstop & jump shot PASSING one handed passes hitting targets with all passes medicine ball passing 5 lb weight passing passing on the move pass fakes and looking off the defender Key to any offensive move is speed & efficiency (applies to both post & wing moves). You must not only do the move, but exagerate movements to draw the defense, then the move towards the hoop and the shot must be fast and strong! You can't make a fast move and then take a slow, weak shot. You can't make a fast move and then pause before the shot. You must have continuous motion and the key to that is staying within your stance and staying balanced at ALL times! Moves from post: forward pivot reverse pivot drop step w/power dribble up & under forward pivot w/shot fake & power dribble Shots from post: layup hook shot strong jump shot Moves from the wing: forward pivot & step through reverse pivot & sweep jab step shot or pass fake Shots from the wing:

9 drive to hoop for layup drive to hoop for jump stop and shot one dribble and jump shot drive to baseline, jump stop & quick shot (squaring to the hoop in the air) Ball Handling Drills: (30 60 seconds without looking at the ball, fast as possible & try to increase your reps) drop & catch (one hand in front & one in back, then switch; both in front, then both in back) between legs, catch, over shoulder over shouler, behind back, forward between legs spider figure 8 dribble (low and fast, as few as possible, go both directions) speed dribbles (left and right hand) v dribbles (with left and right front to back and side to side) around world (head, waist & feet together & seperately) one foot, two feet Ball Handling on the move with 1 ball: speed dribble; crossover; behind back; between legs; hesitation; reverse pivot; duck walk Ball Handling on the move with 2 balls: alternating dribbles; same; low below knees (both); high at shoulders (both); low & high; weave (forward & backward, then side to side); crossover with both balls in front; crossover & behind the back; between legs & crossover; hesitation; reverse pivot Stationary 2 balls: pound (below knees, waist & shoulder); alternating (switch heights); behind back & crossover; between legs & crossover Passing on the move: 1 ball dribble to target and pass with right then left hand to targets on the wings 2 ball dribble with both balls to chair and pass at the same time to targets on the wings 2 ball dribble with both balls to chair and hit back door pass to cutter for a layup with dominate hand and then one additional dribble and jumpshot 2 ball dribble with both balls to chair and hit cutter on a curl for a jumpshot with dominate hand and then one additional dribble and jumpshot 2 ball same as above, but instead of one dribble and jumpshot, take crossover and then jumpshot 2 ball same as above, but instead of crossover and jumpshot, do crossover and drive to hoop If you don't have someone to do this with, you can set up chairs for targets and pass to those... hit those every time! Shooting:

10 Form shooting (B E E F), shooting from chair Foul shooting (both left & right hand) Mikan Drills (left hand and right hand) Repetition shooting (with passer/rebounder, or spin out and pass to yourself and rebound); 5, 10, 15ft & 3's Shooting Circuits: POST PLAYER... (but ALL can do!) 3 chair post circuit (need 3 balls): chairs set at foul line, left block and right mid wing 1. Player starts with 4 Mikan layups. 2. Player cuts to mid court and comes back to the chair at the top and picks up the ball for a trail jump shot 3. Player cuts to the next chair and drop steps to middle for a jump hook/jump sot. 4. Player cuts to the 3rd chair and drop steps baseline for a layup. GUARDS... (but ALL can do!) 4 chair circuit (in 4 corners and each with a basketball set on it) 1. Player starts at the basket, cuts to the wing around the chair, and picks up the ball for a shot 2. Player cuts to the opposite corner around chair for a shot. 3. Player cuts to the wing chair for a shot. 4. Player cuts around the chair in opposite corner for a shot Squats (with 5 lb weights or medicine ball) 5 slow down and slow up 5 quick down and slow up 5 squat and jump * 3 5 sets, resting seconds between each 5 lb passing (3 5 sets of 10) overhead, bounce, chest, step around (left & right) Pushups with sky reach (ONE HAND), try to do with finger tips (sets of 10)

Shake N Bake Basketball Services High School Level

Shake N Bake Basketball Services High School Level Shake N Bake Basketball Services High School Level Author: Ganon Baker 1-866-626-0412 www.shakenbakebasketball.com Methods of Teaching 1. Be a mirror: correct wrong, praise right, repetition. 2. Teach

More information

START FINISH. 5 yards 5 yards

START FINISH. 5 yards 5 yards Agility, Plyometric & Conditioning Drills Pro Agility Objectives: Improve athletic ability and body coordination during sudden change of direction 1. Measure out a 10 yard area with 5 yard increments 2.

More information

Welcome to the ABGC Basketball House League - Grades 4 through HS

Welcome to the ABGC Basketball House League - Grades 4 through HS Welcome to the ABGC Basketball House League - Grades 4 through HS This is a program for 4th through HS players. Our goal is to make the sport as much fun as possible while positively reinforcing the participants.

More information

YMCA Basketball Games and Skill Drills for 3 5 Year Olds

YMCA Basketball Games and Skill Drills for 3 5 Year Olds YMCA Basketball Games and s for 3 5 Year Olds Tips ( s) Variations Page 2 Dribbling Game 10 Players will learn that they must be able to dribble to attack the basket (target) to score in basketball. The

More information

DRILL SPEEDLADDER Drill 1: LATERAL SHUFFLE Left Foot (Forward) Right Foot (Forward) Left Foot (Backward) Right Foot (Backward)

DRILL SPEEDLADDER Drill 1: LATERAL SHUFFLE Left Foot (Forward) Right Foot (Forward) Left Foot (Backward) Right Foot (Backward) 1: LATERAL SHUFFLE 1 Drill 1: LATERAL SHUFFLE (1) Start on the LEFT side of the ladder on the balls of the feet. (2) Bring the RIGHT foot into first ladder space then quickly follow with the LEFT foot

More information

BASKETBALL STUDY GUIDE

BASKETBALL STUDY GUIDE BASKETBALL STUDY GUIDE HISTORY: Basketball was invented during the school year of 1891-92 at Springfield College, Springfield, Massachusetts. Dr. James A Naismith conceived the idea of attaching peach

More information

Agility Workout Drills

Agility Workout Drills Agility Workout Drills Marker Agility Drills Set the markers in a square with a distance of 30 feet between them. 1. Around the Box To develop quick feet and directional change muscles Sprint from marker

More information

Part II Basic Basketball Skills

Part II Basic Basketball Skills Part II Basic Basketball Skills 15 Classification of Basketball skills: Basic skills related with basketball are: (a) Dribbling, (b) Passing, (c) Shooting, (d) Catching, (d) Rebound, and (e) Offense-Defense

More information

One-On-One Basketball Moves

One-On-One Basketball Moves One-On-One Basketball Moves Outside Live-Ball Moves Many times you will receive a pass on the court and find that, although you are guarded, you are the closest one to the basket. It's now up to you to

More information

Ultimate Frisbee conditioning plan

Ultimate Frisbee conditioning plan Ultimate Frisbee conditioning plan There are many reasons to train for any sport. You can increase your endurance, your speed, your jumping ability, etc. Training is also very important in reducing injuries.

More information

Basketball Study Guide

Basketball Study Guide The Game Basketball Study Guide Basketball is simply a game of keep-away with the additional challenge of trying to shoot the ball into the basket. The game starts with a jump ball usually between the

More information

OFFENSIVE DRILLS FOR THE POST PLAY FIBA EUROPE COACHES - FUNDAMENTALS AND YOUTH BASKETBALL

OFFENSIVE DRILLS FOR THE POST PLAY FIBA EUROPE COACHES - FUNDAMENTALS AND YOUTH BASKETBALL COACHES - FUNDAMENTALS AND YOUTH BASKETBALL by Bruce Brown by Joe Callero Bruce Eamon Brown, former Athletic Director at Northwest College, Kirkland, Washington, taught and coached for three decades, and

More information

Iowa Volleyball Coaches Clinic Warm Up Games and Drill Ideas Diane Lichtenberg- Bettendorf High School

Iowa Volleyball Coaches Clinic Warm Up Games and Drill Ideas Diane Lichtenberg- Bettendorf High School Iowa Volleyball Coaches Clinic Warm Up Games and Drill Ideas Diane Lichtenberg- Bettendorf High School Besides preparing the players bodies for the physical demands the game of volleyball requires, there

More information

Plyometric exercises

Plyometric exercises Plyometric exercises 1 - Agility ladder training, lateral, frontal and back speed and change of direction while enhancing balance, rhythm and body control. You can also use cones for this kind of exercise.

More information

CONDITIONING PROGRAM

CONDITIONING PROGRAM CONDITIONING PROGRAM Speed and Agility are two major components of sport that need to be trained just like strength, size, and power are developed in the weight room. It is true that no matter what your

More information

BEACH VOLLEYBALL TRAINING PROGRAM

BEACH VOLLEYBALL TRAINING PROGRAM 2008 ELITE PERFORMANCE ATHLETE CONDITIONING BEACH VOLLEYBALL TRAINING PROGRAM Team BC 2008 Steve Van Schubert, CAT(C), CSCS Training Schedule General Outline Phase 1 2 Weeks Phase 2 3 Weeks Phase 3 3 Weeks

More information

2 Pearly Lane, Franklin, MA 02038, Phone: Fax: Jim Edgehill

2 Pearly Lane, Franklin, MA 02038,  Phone: Fax: Jim Edgehill 2 Pearly Lane, Franklin, MA 02038, starsbbpride@yahoo.com,, www.starsbb.com Phone: 508-387-7979 Fax: 508-553-9032 Jim Edgehill We need to meet the needs of ALL children in youth sports this is very difficult

More information

Mount Field Hockey Summer Training

Mount Field Hockey Summer Training Mount Field Hockey Summer Training This packet should be started on June 30th. Before June 30 th, players should be doing the two page workout that says Summer Workouts 2010 at the top. When agility #s

More information

Train to Train Stage (T2T)

Train to Train Stage (T2T) Train to Train Stage (T2T) (Ages 11-15 females, 12-16 males) Train to Train, Phase 1: Females 11-13 and males 12-14 The physical capacities that need to be trained are now completely dependent on the developmental

More information

Youth Volleyball Coaches Drill Book

Youth Volleyball Coaches Drill Book Youth Volleyball Coaches Drill Book Volleyball - 4 X 2 Pepper Drill Practice ball control with a wide variety of types of contacts. Put players in pairs. Player one hits the ball down to player two. Player

More information

Villanova Football Off-Season Workout

Villanova Football Off-Season Workout Villanova Football Off-Season Workout How you prepare yourself in the off-season is a reflection of your commitment as a football player. You cannot turn discipline on and off, just as you cannot turn

More information

Agility and Quickness Program

Agility and Quickness Program July - August, 2010 6 Week Program Agility and Quickness Program This portion of the program should be completed at least once a week. That only asks 6 total sessions of you until training camp begins.

More information

EXERCISE INSTRUCTIONS 1

EXERCISE INSTRUCTIONS 1 EXERCISE INSTRUCTIONS 1 Contents ANKLE TOUCHES... 4 BACK EXTENSIONS... 4 BACK REVERSE FLYES... 4 BALL ROLL... 4 BASKETBALL SQUATS... 4 BEAR CRAWL... 4 BICEP CURL (Resistance Band)... 4 BOXING JABS... 5

More information

Notre Dame Academy Soccer Program

Notre Dame Academy Soccer Program Notre Dame Academy Soccer Program 12 Week Training Program you get out of it, what you put in it Notre Dame Academy Soccer Program 12 Week Training Program "Besides pride, loyalty, discipline, heart, and

More information

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE

JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE JUNIPERO SERRA VOLLEYBALL OFF SEASON TRAINING SCHEDULE 2007 OFF SEASON WORKOUT Our off season workout is centered around Speed, Agility & Quickness which are athletic attributes that are very trainable

More information

Weekly Session Training Plan

Weekly Session Training Plan Week Number: 01 Time: 5:30pm - 6:30pm Review players fundamental skill levels and fitness. Teaching emphasis is defensive skills. Lay-up And Rebounding Lines Line Running Drills Line Dribbling Drills 15

More information

10 FREE BASKETBALL DRILLS

10 FREE BASKETBALL DRILLS BASKETBALL DRILLS AND PRACTICE PLANS 1 10 FREE BASKETBALL DRILLS by Coach Patrick Anderson BASKETBALL DRILLS AND PRACTICE PLANS 2 CONTENTS 1.1 Rapid Swing Pass... 3 1.2 Box Out React Drill... 3 1.3 Bump...

More information

Ladder Training. Manual. Drills and exercises to help you get the most out of your Ladder training program!

Ladder Training. Manual. Drills and exercises to help you get the most out of your Ladder training program! Ladder Training Manual Drills and exercises to help you get the most out of your Ladder training program! Using Your Ladder Congratulations on your purchase of a Ladder! The Ladder is a very practical

More information

WU-1. Jogging with Arm Circles Dynamic Warm Up. Warm up the body Improve flexibility in the shoulders, chest and upper back

WU-1. Jogging with Arm Circles Dynamic Warm Up. Warm up the body Improve flexibility in the shoulders, chest and upper back Jogging with Arm Circles Dynamic Warm Up WU-1 Improve flexibility in the shoulders, chest and upper back 1 2 3 Start at the doubles sideline facing into (across) the court. Swing the arms forward in large

More information

Speed, Agility, Quickness Training

Speed, Agility, Quickness Training Speed, Agility, Quickness Training Goal: To develop Speed, Agility, and Quickness (SAQ) and functional football strength for young football players through a consistent and safe format. Place the stations

More information

Reebok Skills & Drills

Reebok Skills & Drills Reebok Skills & Drills Reebok Skills & Drills - Drill #1 Warm-Up Drill: "Jingle-Jangle" This is a good way to begin practice. After a short stretching period, this drill gets players loose and warmed up,

More information

HFL COUGAR HOOPS BASKETBALL DRILLS FOR ALL AGE GROUPS - 1 -

HFL COUGAR HOOPS BASKETBALL DRILLS FOR ALL AGE GROUPS - 1 - HFL COUGAR HOOPS BASKETBALL DRILLS FOR ALL AGE GROUPS - 1 - 1 SHOOTING... 4 1.1 OVERVIEW OF A JUMP SHOT... 4 1.2 TWO LINE SHOOTING (GRADES 3-6)... 4 1.3 SHOOTING RACE (GRADES 3-6)... 4 1.4 CUT CATCH PIVOT

More information

Athletic Testing for Basketball Players

Athletic Testing for Basketball Players Athletic Testing for Basketball Players PLEASE SAVE THIS FILE TO YOUR COMPUTER No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic,

More information

Dynamic Warmup. Lateral Over/Under with Cones

Dynamic Warmup. Lateral Over/Under with Cones Lateral Over/Under with Cones Lateral Over/Under with Cones 1)Stand directly behind a bar or hurdle that is 12-18 above the floor. 2)On the go signal, you will perform a forward step over the bar with

More information

AFC Raiders Football

AFC Raiders Football AFC Raiders Football Speed and Agility Program Daily Warm Ups Speed Drills Monday & Thursday Week 1 Week 2 Week 3 Form Starts 5x Form Starts 5x Form Starts 5x Position Starts 5x Position Starts 5x Position

More information

Russian Twist. Diagonal Chops

Russian Twist. Diagonal Chops Russian Twist -Begin by putting ball at belly button height arms length away from body and behind your right or left hip. -Start by moving ball to the right or left. - Keep core tight and turn/rotate back

More information

Passing and Catching the Basketball

Passing and Catching the Basketball Passing and Catching the Basketball The Five Passing Lanes Each game situation presents the possibility for one perfect pass. Imagine yourself faced by a defender crouched over in good defensive position.

More information

Technical Ball Skills

Technical Ball Skills Technical Ball Skills TECHNICAL BALL SKILLS STANDARDS Dribble to Ball in Hand Pressure Counter Attack Passing Vertical Catching and Passing Vertical Shooting Dribble Pressure Pass Base Outside Hand Double

More information

Key or Foul Lane-Also known as paint. 12 inch wide rectangular area from baseline to foulline with circle at top.

Key or Foul Lane-Also known as paint. 12 inch wide rectangular area from baseline to foulline with circle at top. Basketball Terminology Baseline- End line beneath each basket. Foul Line- Free throw line. Key or Foul Lane-Also known as paint. 12 inch wide rectangular area from baseline to foulline with circle at top.

More information

Hurdle Training. Manual. Drills and exercises to help you get the most out of your Hurdle training program!

Hurdle Training. Manual. Drills and exercises to help you get the most out of your Hurdle training program! Hurdle Training Manual Drills and exercises to help you get the most out of your Hurdle training program! Performance Hurdles USAGE GUIDELINES Words of Caution 1. Are you physically fit? Do not enter into

More information

SOME IMPORTANT RULES GRIP

SOME IMPORTANT RULES GRIP SAFETY Javelin is a linear event. However extra care should be taken during training or competition to remind young athletes about the dangers. Both ends of the Javelin can cause injury. While observing

More information

Introduction Interval Training: Movement Emphasis: Overtraining: only amount of time in the gym amount of sweat sacrificed and time with a ball.

Introduction Interval Training: Movement Emphasis: Overtraining: only amount of time in the gym amount of sweat sacrificed and time with a ball. Introduction Volleyball is a game of quickness rather than speed, power rather than strength and functional flexibility rather than absolute flexibility. Therefore, players must have a high level of both

More information

SPEED EXERCISES FOR IN-SERVICE TRAINING. A. Strudwick

SPEED EXERCISES FOR IN-SERVICE TRAINING. A. Strudwick SPEED EXERCISES FOR IN-SERVICE TRAINING A. Strudwick SPRINT TRAINING DRILLS Neural/ Fast Feet Drills Ladders ~1m ~2m Players ascend the drill by moving along the cones and then moving up a set of cones

More information

5-DAY TEACHER JR/SR HIGH SCHOOL LESSON PLAN

5-DAY TEACHER JR/SR HIGH SCHOOL LESSON PLAN 5-DAY TEACHER JR/SR HIGH SCHOOL LESSON PLAN www.teamhandball.ab.ca 11759 Groat Road Edmonton, Alberta T5M 3K6 Ph (780-415-266) Developed by Michael Nahmiash 5 Day Lesson Plan Lesson #1 Philosophy of the

More information

DEFENSE Warm-Up Arm Warm up with starting light and gradually throw harder. Spend 5-15 minutes. OFFENSE

DEFENSE Warm-Up Arm Warm up with starting light and gradually throw harder. Spend 5-15 minutes. OFFENSE 10-12 Year Old Practice Format & Outline (1-2 Hour) Begin each practice with Team Announcements & Warm Up Lap Stretch i.e., Upper & Lower Body Form Run (Agility) i.e., High Knees, Power Skips, Shuffle,

More information

Part III Activities to Promote Basic Skills in Basketball

Part III Activities to Promote Basic Skills in Basketball Part III Activities to Promote Basic Skills in Basketball 24 Basketball Activities TEKS 116.52(C)(4)(BC);TEKS 115.54(C)(2)(A,C,D,); and (C)(30)(A,B,C). Dribbling Dribble and underhand pass Keywords: dribble,

More information

1:00 Dumbbell Press, Push Press, Jerk Combo

1:00 Dumbbell Press, Push Press, Jerk Combo Eight Great Dumbbell Workouts By Michael Rutherford Available weekly via THE FITNESS CONDUIT http://goo.gl/jdxjnt 3 Rounds for Max Reps: 1:00 Dumbbell Ground To Overhead 1:00 Dumbbell Deadlift 1:00 Dumbbell

More information

STEVE NASH MULTIPLE SHOT WORKOUT #1

STEVE NASH MULTIPLE SHOT WORKOUT #1 STEVE NASH MULTIPLE SHOT WORKOUT #1 5 Minutes Warm-Up 1. Lay-Ups 1 Minute 5. Mikan / 3 Pt. Shots 30 / 30 Seconds Each Drill Goal Time 1. Elbow Jump Shots 20 2 Minutes Each 2. Wing Jump Shots 17 18 2 3.

More information

8U Off-Ice Practice Samples

8U Off-Ice Practice Samples 8U Off-Ice Practice Samples Perform each drill or game for roughly 10 minutes or until the players start to lose interest, whichever occurs first. This will give your team approximately a 30 minute off-ice

More information

EXERCISE DESCRIPTIONS PHASE I Routine #1

EXERCISE DESCRIPTIONS PHASE I Routine #1 EXERCISE DESCRIPTIONS PHASE I Routine #1 Hip Mobility Exercise: Forward Out-In Movement: Raise leg out to the side, and rotate around to the front. Keep shin/thigh angle at 90 degrees. Exercise: Backward

More information

ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS

ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS ENDICOTT SOFTBALL SUMMER TRAINING PROGRAM AGILITY & CONDITIONING WORKOUTS SPEED DAY AGILITY DAY Jog 400 Yards (4 Football Fields) DYNAMIC STRETCH: (1 set x 20 yards) Walk On Toes Walk On Heels Walking

More information

Home Dumbbell Workout

Home Dumbbell Workout Home Dumbbell Workout Single Leg Squat Holding two dumbbells, stand with your knees slightly bent and your feet shoulder-width apart. Lift your right leg so that your knee is bent 90 degrees and your lower

More information

Safety and Injury Prevention

Safety and Injury Prevention Knowledge Article: Physical Education Safety and Injury Prevention Overview Warming up before sports and exercise can prevent injuries and help you get the best workout possible. Most athletes perform

More information

UCCS Women s Soccer. 2012 Summer Workout Packet. Everything You Need to Succeed. Lifting and Training Schedule

UCCS Women s Soccer. 2012 Summer Workout Packet. Everything You Need to Succeed. Lifting and Training Schedule UCCS Women s Soccer 2012 Summer Workout Packet Everything You Need to Succeed Day to Day Calendar Lifting and Training Schedule Day to Day Record Sheets Fitness Tests Daily Record Sheet Sunday Monday Tuesday

More information

SHOOTING FUNDAMENTALS

SHOOTING FUNDAMENTALS SHOOTING FUNDAMENTALS BY ROB BABCOCK GENERAL MANAGER, TORONTO RAPTORS BASKETBALL CLUB I strongly believe that the most successful basketball teams are the teams that play the game for the true values the

More information

Youth Basketball Drills & Sample Practice Plans

Youth Basketball Drills & Sample Practice Plans Youth Basketball Drills & Sample Practice Plans Table of Contents INTRODUCTION... 1 STRETCHING & WARM UP... 1 LEG STRADDLE... 1 TOE TOUCHES... 2 QUAD STRETCH... 2 HURDLER STRETCH... 2 KNEE-TO-CHEST...

More information

U10 RECREATIONAL COACHING CURRICULUM

U10 RECREATIONAL COACHING CURRICULUM Goalkeeper - introducing the position Based on U.S. Soccers Small Sided Game Mandate, U9 will be the first year players will be exposed to the goalkeeper position. In this section we will outline the key

More information

WINTER SKILLS CHECKLIST

WINTER SKILLS CHECKLIST Footwork and Dribbling: WINTER SKILLS CHECKLIST 1. DRIBBLING Using any part of the foot to move the ball around. 2. FOUNDATION Tapping the ball between your feet. 3. FREEZE Stop the ball and remain as

More information

Read & React Clinic Notes

Read & React Clinic Notes Read & React Clinic Notes May 2011 Opening Statements 1. This offense makes it possible to develop the offense and your players at the same time. 2. Understanding defense is the key to running good offense.

More information

Volleyball Training Manual

Volleyball Training Manual Volleyball Training Manual This manual is designed to help UCAA Volleyball Coaches teach proper skills that are being taught at the collegiate & Olympic levels. It contains basic skill explanation and

More information

INJURY PREVENTION WARM UP. Coaches Manual

INJURY PREVENTION WARM UP. Coaches Manual INJURY PREVENTION WARM UP Coaches Manual FIELD SET UP 5 yards 5 yards 5 yards The field is set up with at least 2 rows of 4 cones (each separated by 5 yards). Players line up behind each row of cones,

More information

FLAG FOOTBALL SKILLS

FLAG FOOTBALL SKILLS FLAG FOOTBALL SKILLS Colonial Baptist Church SNAPPING SKILLS Each play begins with the snap. There are 2 types of snaps used in Flag Football; Under Center and Shot Gun. Without a good center to quarterback

More information

Compendium of skill drills

Compendium of skill drills Appendix 4 Compedium of skill testing 173 Skill drills 172 AFL SPORT EDUCATION IN PHYSICAL EDUCATION PROGRAM Appendix 4 Basic drills 1. Partner pick-up Stand in pairs 5-10 metres apart and roll the ball

More information

NFL FLAG - USA Football FUNdamentals Clinics

NFL FLAG - USA Football FUNdamentals Clinics NFL FLAG - USA Football FUNdamentals Clinics NFL FLAG - USA Football FUNdamentals Clinics NFL PLAY 60 Youth Football Festival clinics will introduce boys and girls to four USA Football FUNdamentals flag

More information

Youth Football Drills

Youth Football Drills Angle Tackle Drill Combines tackling skills with proper pursuit and leverage and position. Align two cones five yards apart. Divide defenders into two single file lines five yards apart facing one another

More information

Receiving the Pass minutes. To have players maintain the continuity of play by receiving a pass from their teammate and continuing forward.

Receiving the Pass minutes. To have players maintain the continuity of play by receiving a pass from their teammate and continuing forward. Receiving the Pass 5 10 minutes To have players maintain the continuity of play by receiving a pass from their teammate and continuing forward. Learning how to properly catch a rugby ball is very important

More information

GAA 15 WARM UP. Part A: Running. Max 5 mins. Go to learning.gaa.ie to view the videos PREHAB PROGRAMME: INTERVENTION

GAA 15 WARM UP. Part A: Running. Max 5 mins. Go to learning.gaa.ie to view the videos PREHAB PROGRAMME: INTERVENTION GAA 15 WARM UP PREHAB PROGRAMME: INTERVENTION Part A: Running. Max 5 mins. Slow run forwards 5m and return x 2 Hip out x 2 Jog straight to the 20m line. Make sure you keep your upper body straight. Your

More information

SWAN CENTRE NETBALL CLUB

SWAN CENTRE NETBALL CLUB SWAN CENTRE NETBALL CLUB TRAINING MANUAL 2010/11 Copyright 2010 Coaching-Solutions The Fitness Training Programme AIMS improve aerobic fitness improve strength and muscle endurance improve speed and agility

More information

Coaching Points. Footwork and Movement Skills. INITIAL STANCE Forms the starting point for most attacking and defending skills.

Coaching Points. Footwork and Movement Skills. INITIAL STANCE Forms the starting point for most attacking and defending skills. Coaching Points Footwork and Movement Skills INITIAL STANCE Forms the starting point for most attacking and defending skills. Feet shoulder-width apart Shoulders back and down Knees slightly flexed Knees

More information

Michigan Youth Flag Football Drills: Overview

Michigan Youth Flag Football Drills: Overview Michigan Youth Flag Football Drills: Overview Drill #1: Warm-Up Drill: "Jingle-Jangle" This is a good way to begin practice. After a short stretching period this drill gets players loose and warmed up,

More information

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and

A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and A proper warm-up is important before any athletic performance with the goal of preparing the athlete both mentally and physically for exercise and competition. A warm-up is designed to prepare an athlete

More information

Running Back Skills & Drills. Kevin Boyd Plainsmen Football

Running Back Skills & Drills. Kevin Boyd Plainsmen Football Running Back Skills & Drills Kevin Boyd Plainsmen Football Essential Skills for Running Backs Proper stance Ball security Footwork Taking a handoff Making defenders miss Reading blocks Receiving Blocking

More information

COACHING POINTS. Guide

COACHING POINTS. Guide NetSetGO COACHING POINTS Guide FOOTWORK AND MOVEMENT SKILLS INITIAL STANCE Forms the starting point for most attacking and defending skills. Feet shoulder-width apart Shoulders back and down Knees slightly

More information

YOUTH SOCCER PRACTICE PLAN

YOUTH SOCCER PRACTICE PLAN Practice #1 5 minutes Introduce yourself and have players introduce themselves 7 minutes Show positions and field layout - Have players stand at each position to help visualize 8 minutes Dribbling - Demonstrate

More information

Medicine/ Exercise Ball

Medicine/ Exercise Ball Medicine/ Exercise Ball Overhead Lateral Flexion 1. Begin by standing with your feet shoulder width apart and the medicine ball held with your arms locked over head (see figure 1). 2. In a controlled motion,

More information

Step 1 - Body Management (Key Stage 1 - Years 1 & 2)

Step 1 - Body Management (Key Stage 1 - Years 1 & 2) Step 1 - Body Management (Key Stage 1 - Years 1 & 2) 1 Rebound jumps x 10 2 Tucked dish 3 Back support 4 Straddle sit 4 5 5 Arch 6 Front support 7 Right splits 7 Box splits 7 Left splits 8 Shoulder flexibility

More information

Read and React Offense Drills

Read and React Offense Drills Read and React Offense Drills Table of Contents. Foundation: PASS & CUT. Foundation: POST-PASS & CUT (North-South) 6. Foundation: DRIBBLE-AT 7 4. Circle Movement: Dribble Penetration 8 5. Basic Post Slides

More information

NFL Regional Combines Tests and Drills. NFL Regional Combines. Tests and Drills

NFL Regional Combines Tests and Drills. NFL Regional Combines. Tests and Drills NFL Regional Combines Tests and Drills Tests Short Shuttle 40 Yard Dash Vertical Jump Standing Broad Jump Defensive Drills DB - Receiving Line Drill DB - Back Pedal, Turn and Catch DB - W Drill DB - Back

More information

LEICESTER CITY FOOTBALL CLUB ACADEMY Foundation sessions

LEICESTER CITY FOOTBALL CLUB ACADEMY Foundation sessions Foundation sessions Developing awareness and intelligence In possession. Ball Mastery sessions Content End to end two ways. Format Ball M Set-Up Goals Bibs Cones Y Balls 12 Other 4 large Cones - bibs -

More information

YMCA Basketball Warm Up Activities for Year Olds

YMCA Basketball Warm Up Activities for Year Olds YMCA Basketball Warm Up Activities for 10 11 Year Olds Warm Up Description Page 1 Players dribble, jump stop, and shoot, traveling from one basket to the next. All shooting should be two to four feet from

More information

Read and React Offense

Read and React Offense Read and React Offense. Position-less basketball.. Five Out (0), Four Out -One In (), and Three Out -Two In () configurations. Can stay completely in one configuration or flow freely between layers at

More information

Nicole Salvesen, CSCS. Brian Edlbeck, MS, CSCS, NSCA CPT

Nicole Salvesen, CSCS. Brian Edlbeck, MS, CSCS, NSCA CPT Carroll University Women s Basketball Program Summer Conditioning Workouts Nicole Salvesen, CSCS Brian Edlbeck, MS, CSCS, NSCA CPT 2009 1 On behalf of the coaches, I would like to welcome to Carroll University

More information

Reebok Skills & Drills - Drill #1 Warm-Up Drill: "Jingle-Jangle"

Reebok Skills & Drills - Drill #1 Warm-Up Drill: Jingle-Jangle Reebok Skills & Drills - Drill #1 Warm-Up Drill: "Jingle-Jangle" This is a good way to begin practice. After a short stretching period, this drill gets players loose and warmed up, while also helping them

More information

Top 25 Core Exercises

Top 25 Core Exercises Top 25 Core Exercises Lateral Leg Rolls - Feet Up Lie on the floor Knees & hips bent, feet off the floor Roll knees from side to side Shoulders remain flat on floor Complete 2-4 sets of 4-6 repetitions.

More information

Socci Sport Alternative Games

Socci Sport Alternative Games - 1 - Socci Sport Alternative Games Table of Contents 1 Roller Socci 2 2 Pass and Shoot Socci 2 3 Punt & Catch Socci 2 4 Long Pass Socci 3 5 Pass, Dribble, and Shoot Socci 3 6 Scooter Socci Basketball

More information

8-Week Youth Training Program

8-Week Youth Training Program 8-Week Youth Training Program PLEASE SAVE THIS FILE TO YOUR COMPUTER No part of this document may be reproduced, stored in a retrieval system, or transmitted in any form or by any means, electronic, mechanical,

More information

A Learning Progression for the Overhand Throw

A Learning Progression for the Overhand Throw A Learning Progression for the Overhand Throw Background: Based the following learning progression, a series of curriculum resources (e.g., teaching charts of essential skill elements, skill rubrics) are

More information

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance

The Santa Monica Orthopaedic and Sports Medicine Research Foundation. The PEP Program: Prevent injury and Enhance Performance The Santa Monica Orthopaedic and Sports Medicine Research Foundation The PEP Program: Prevent injury and Enhance Performance This prevention program consists of a warm-up, stretching, strengthening, plyometrics,

More information

Rosemount Girls Basketball Off-Court Workout Book

Rosemount Girls Basketball Off-Court Workout Book Rosemount Girls Basketball Off-Court Workout Book Pride, Integrity, and Discipline! All Workouts Created by Bryan Schnettler Head Boys Basketball Coach Rosemount High School Example of Possible Rosemount

More information

Movement: Keeping your butt lifted off the ground, walk the hands and feet across the floor.

Movement: Keeping your butt lifted off the ground, walk the hands and feet across the floor. Crab Crawl Start: On your hands and feet, facing up, hands pointing toward the feet. Movement: Keeping your butt lifted off the ground, walk the hands and feet across the floor. Tip: Try not to let your

More information

COACHING GOALS FOR U7 TO U10 PLAYERS

COACHING GOALS FOR U7 TO U10 PLAYERS COACHING GOALS FOR U7 TO U10 PLAYERS The players in these age groups are fundamental to the growth and success of Mandeville Soccer Club. More importantly, what these players are taught during these years

More information

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME

THE SPEED PROGRAM THE following is A list Of POinTS THAT PRODucE RESulTS in SPEED improvement: CHANGE THE GAME THE SPEED PROGRAM Remember, perfect technique is the #1 emphasis with the BFS Speed Program. Faster times will follow perfect technique. The Speed Program is as follows: 1. Start with a Sprint Learning

More information

When players get started on a positive note they usually enjoy the game and go on to have fun playing the game for many years.

When players get started on a positive note they usually enjoy the game and go on to have fun playing the game for many years. This program is designed to help coaches teach basic Inline Hockey skills in a development class. Coaches can play a vital role in player development if they make the player s first impression of Inline

More information

Jay Wright Villanova Offense Table of Contents 1. Offense - Man 2 Man 2 1.1 Quick Lob 2 1.2 Nova 2 Man 3 Jay Wright Villanova Offense Quick Lob Frame 1 Offense - Man 2 Man 4 5 2 3 1 1 dribbles left as

More information

Beginner Youth Basketball Plays

Beginner Youth Basketball Plays Beginner Youth Basketball Plays Table of Contents Introduction 3 1-3-1 Offense 4 1-4 Offense 5 Box Offense 13 Flex Offense 15 Man Offense 18 Shuffle Offense 22 Zone Offense 26 Motion Offense 33 Triangle

More information

FLAG STRATEGIES. Offensive Tips

FLAG STRATEGIES. Offensive Tips FLAG STRATEGIES Developing a Strategy - Go for first downs, not touchdowns - This can be accomplished by using short passes and running plays - Mix in long passes and trick plays to keep the defense honest

More information

IN Standard 2: TSW demonstrate an understanding of movement concepts, principles,

IN Standard 2: TSW demonstrate an understanding of movement concepts, principles, 1 Kyle Leffel Team Handball Standards and Performance Objectives (Part 2) A. Cognitive Standard IN Standard 2: TSW demonstrate an understanding of movement concepts, principles, strategies, and tactics

More information

Strength Training Exercises

Strength Training Exercises Strength Training Exercises By Coach Gillian Savage-Knight Goal: Complete circuit 2 times per week Contents Weeks 1 & 2 Need 4 to 10 lb dumbbell 1. Arm Circles 2. Pushups 3. Shoulder Press 4. Tricep Pushback

More information

Montrose Soccer Summer 2014 (June 23-August 15) Speed, Agility, Conditioning and Skills Workouts

Montrose Soccer Summer 2014 (June 23-August 15) Speed, Agility, Conditioning and Skills Workouts Montrose Soccer Summer 2014 (June 23-August 15) Speed, Agility, Conditioning and Skills Workouts Below you will find the speed, agility, conditioning, and skills workouts for the summer. Prior to each

More information

HOCKEY WARM UP. 2) Mobility and activation of key muscle groups (Stand in a semi-circle around the Captain who is taking the warm up)

HOCKEY WARM UP. 2) Mobility and activation of key muscle groups (Stand in a semi-circle around the Captain who is taking the warm up) HOCKEY WARM UP 1) Get warm - raise heart rate and body temperature Very easy jog across the width of the pitch and back. Include bum flicks, knees up, side shuffles, and very gentle skips 2) Mobility and

More information