Developing Speed and Agility
Speed and agility are essential for outrunning opponents and quick decision-making on the field. This block includes exercises to improve explosive movement and rapid direction changes.
Training Methods:
Ladder Drills: Perform high knees, lateral shuffles, and in-and-out footwork drills using an agility ladder.
Sprint Intervals: Combine short sprints (20-40 meters) with jogging to build explosive speed and stamina.
Cone Drills: Set up cones for quick directional changes, such as the "T-drill" or "5-10-5 shuttle drill."
Resistance Bands: Attach bands to work on resistance sprints, improving explosive acceleration.
Additional Tips:
Warm up thoroughly to avoid injury.
Gradually increase intensity to ensure long-term improvement.