Wide Slalom Run Speed Footwork Drills Agility Coaching Tips - Sportplan Ltd

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Core Strength Dynamic Stretching Hurdles Ladders Skipping Speed Footwork Warm Up Games

Wide Slalom Run, Speed Footwork Agility

Description

Poles set far apart in a zig zag formation. Player runs from one to the next focussing on change of direction and pace.

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Wide Slalom RunSpeed FootworkAgility Drills Coaching

Speed Footwork Drills

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Agility Speed Footwork

Speed Footwork

Back extensionsLie on tummy with arms by side with palms up. As you...
Body rotationStanding up with arms on hips. Start by making small...
BoundingThis is essentially taking long strides while running....
Bunny HopsSimilar the the Squat jump except instead of trying...
BurpeeThe beginning of exercise is the same as the squat...
Calf stretchHold stretch for 10 seconds. Don't bounce. Put all...
Change in speedOver the course of the warm up the speed should be...
chest stretchHold stretch for 10 seconds. Don't bounce....
Clockwise lunge This is exactly the same as a normal lunge except...
Deep Squat Stand with feet hip's width apart with toes facing...
Fast feetSide step facing the middle of the circle - is side...
Feint dodgeThrow dodge the opposite way you are running then continue...
Front hand clapsClap hands together in front of body while pushing...
Glut / hip stretchHold stretch for 10 seconds. Don't bounce....
Glutes / Hip stretch - Seated twist Sit on the floor with your legs extended and your...
GrapevineStep out to your right side on your right foot. The...
Hamstrings / calfHold stretch for 10 seconds. Don't bounce. Put weight...
Heel FlicksThe aim is to have a fast cadence. USe you arms to...
High kneesUse arms to help drive knees high and stay on toes....
High SkipUse arms to help drive the knee up and simultaneously...
Hill climbersFrom the press up position bring one foot either under...
Hip flexor stretch Hold stretch for 10 seconds. Don't bounce. Stand...
Illinois Agility Run Test Players start in the press-up position. On...
Lateral HopTo perform a lateral hop start by standing on one leg...
Leg swing - forwardsThis can be done in pairs for support. Try to keep...
Leg swings - sidewaysCan be done in a pair for support the easiest position...
Lower back stretchHold stretch for 10 seconds. Don't bounce....
LungeKeep front knee over the front foot. Push hips forward...
PlankTummy facing the ground, tummy and bum tight. Don't...
Press upFull press ups, no knees down. A good press up is the...
Quad stretchHold stretch for 10 seconds. Don't bounce. Keep knees...
Reverse lungeBring back knee behind front heel and back foot at...
Running backwardsRunning backwards is not only essential within hockey...
Shoulder stretch Place one arm across your body and bring your other...
Side LungeTake a step to side, put weight on one leg and bring...
Side plankA side plank, this is essentially the same as a regular...
Side StepRapid side steps. Take a step to left foot out to...
Sit up twistLie on the floor on your back. Bend knees so that your...
SlalomWeave in and out of the sticks toughing the cones to...
Speed Sidesteps Players run towards each other, and then sidestep...
Speed slalom with BallThe player runs in and out of the sticks, touching...
Split squat jumpsGet until a lunge position with the back leg straight...
Squat JumpsThis exercise starts with a deep squat. Explode off...
Squat thrustsStart in the press up position. Bring both feet up...
Sumo twistSquat down and push knees out with elbows, stand, turn...
Triceps stretchHold stretch for 10 seconds. Don't bounce....
Upper Back StretchHold stretch for 10 seconds. Don't bounce....
Walking lungeEncompasses the lunge into a walk. Keep front knee...
Wide Slalom RunPoles set far apart in a zig zag formation. Player...
Windmill armsStanding tall make big circle with arms going in opposite...
Zig Zag Run Backwards Players run backwards as fast as they can (while...
Zig Zag Run Players sprint through the slalom, running around...

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Core Strength Dynamic Stretching Hurdles Ladders Skipping Speed Footwork Warm Up Games

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