Choose 3-4 drills and repeat each drill 4 times

Speed Ladder Drills 1.

1) 1 Step Run: use control, foot quickness on & off the ground 1. step once in each square

2) Lateral Run: make sure you lead with each leg 1. step both feet into each square

3) Slide Reach Shuffle: great for spotting potential limb injuries with the knee collapsing on contact with the ground. a. 3 steps out, 1 step in

Bunny Hops: control & lightness of foot, not explosive 4) 2 feet in each square

Mike Stevenson

Strength and Conditioning Coach

Michael.stevenson@lincoln.ac.nz

Speed Ladder Drills 2.

1) 2 Step Run: teaches the foot how to interact with the ground 1. step twice in each square

2) Volley Ball Skip: teaches power and balance for change of direction 1. big toe & ball of foot pushing inside-out

3) In Out, Out Shuffle: encourages hip movement and speed of step 1. alternating step into each square

4) Lateral Bunny Hops: control & lightness of foot, not explosive 1. 2 feet in each square

5) Ali Shuffle: control & lightness of foot 1. Alternating step in each square simultaneously

Mike Stevenson

Strength and Conditioning Coach

Michael.stevenson@lincoln.ac.nz

Speed Ladder Drills 3.

1) Hurdle Run: step once over each hurdle 1. improves hip mobility co-ordination

2) Single Leg Hurdle Run: outside leg remains straight 1. step once over each hurdle

3) Icky Shuffle: In In Left In In Right

4) Ankle Bounces: great for developing strength in the ankle joint 1. 2 feet or 1 foot: change in the middle

5) Pivot Hops: great for teaching hip movement 1. Pivoting 90 twice on the inside foot then swap feet

Mike Stevenson

Strength and Conditioning Coach

Michael.stevenson@lincoln.ac.nz

Speed Ladder Drills 4.

1) Carioca: great cross-over action 1. step once in each square

2) Backward Icky Shuffle: a real challenge

3) 2 Step Lateral Shuffle: teaches balance, for change of direction 1. 2 steps below / 2 steps in / 2 steps above

4) Hop Scotch: good for recovery & split step skills 1. both feet out then both feet in next square

5) Alternating Hop Scotch: good for recovery & split step skills advanced single leg co-ordination 2. both feet out then one foot in next square

Mike Stevenson

Strength and Conditioning Coach

Michael.stevenson@lincoln.ac.nz

Speed Ladder Drills 5.

1) Zig Zag: great cross-over action

2) Cross-Over Shuffle: Increase power & flexibility in the hips & the ability to change direction.

3) Zig Zag Cross-Over Shuffle: improves cross-over mechanics

4) Slalom Ski Jump: good for balance, co-ordination & quickness double or single leg

Mike Stevenson

Strength and Conditioning Coach

Michael.stevenson@lincoln.ac.nz

Speed Ladder Drills 6.

1) High Knee Run: toes up & heel close to the butt twice in each square

2) Hip Rotational Shuffle: Works hips at high speed 3 quick steps in each square: rotate hips

3) Backwards 1 Step Run:

4) Hitch Hop: not for beginners, bring butt to knee & circle leg over single leg

Mike Stevenson

Strength and Conditioning Coach

Michael.stevenson@lincoln.ac.nz

Agility Drills
Note: for all of the drills, cones should be between 2-3m apart. Choose 3 drills and repeat 4-5 times each side. (These drills can be performed at the start of any training session or as part of a warm-up for a game)
1. N drill a. Starting at cone 1, sprint around cones 2 and 3 to cone 4.

Finish

Start

2. T drill a. Starting at cone 1, sprint around cone 2 turning left to cone 3, around cone 3 then through to cone 4, around cone 4 returning back to cone 2 and then to cone 1. (repeat in both directions)

Finish

Start

Mike Stevenson

Strength and Conditioning Coach

Michael.stevenson@lincoln.ac.nz

3. Inside box drill a. Starting at cone 1, sprint to cone 2 turning right to cone 3 then to cone 4, returning back to cone 1 and final sprint past cone 2 to finish. (repeat in both directions)

Finish 2 3

1 Start 4

4. Outside box drill a. Starting at cone 1, sprint around cone 2 turning right to cone 3 then to cone 4, returning back to cone 1 and final sprint past cone 2 to finish. (repeat in both directions)

Finish 2 3

Start

Mike Stevenson

Strength and Conditioning Coach

Michael.stevenson@lincoln.ac.nz

5. Inside X drill b. Starting at cone 1, sprint to cone 2 turning right to cone 4 then left to cone 3, returning back to cone 1 and final sprint past cone 2 to finish. (repeat in both directions)

Finish 2 3

1 Start

6. Outside X drill c. Starting at cone 1, sprint around cone 2 turning right to cone 4 then left to cone 3, returning back to cone 1 and final sprint past cone 2 to finish. (repeat in both directions)

Finish 2 3

1 Start

Mike Stevenson

Strength and Conditioning Coach

Michael.stevenson@lincoln.ac.nz