Soccer Specific Speed & Agility Training
53.4 هزار بار بازدید -
4 سال پیش
-
Exercise 1: Quick feet drills
Exercise 1: Quick feet drills through the cones. Sprint 5-10 yards to a placed ball on the right side and finish with your right foot. Immediately sprint 5-10 yards to the next placed ball on the left side and finish again with the left foot.
Exercise 2: Sidestep drill with a balance on each leg. Sprint 5-10 yards to a placed ball and perform the figure 8 drill around 2 cones and finish the ball on net. Immediately sprint 5-10 yards to the next placed ball and finish with the same foot. Be sure to alternate sides after each repetition.
Exercise 3. Same as above but with forward pedal and back pedal. (4 reps)
Exercise 4. Side steps with balance, followed by 4 high knee jumps to chest. Sprint 5-10 yards to a placed ball and dribble around the cone and finish. Sprint 5-10 yards to the next placed ball and finish again with the same foot. Be sure to alternate sides after each repetition. ( 4 reps)
Exercise 5. (Designed for wide players) Check away 5 yards then quickly check back to the ball. Play a pass through cones or a mini goal then sprint to the next placed ball. Dribble through the cones and finish far post.
Exercise 6. (Designed for wide players) 3 jump squats followed by quick feet though the cones in a zig zag pattern. Jog 5 yards, then quickly cut and sprint 5-10 yards to a placed ball and finish.
Exercise 7. 3 bound jumps with balance then sprint to a placed ball like you are pressing an opponent. Take a touch forward and finish. Shuffle back 5 yards and sprint/press the ball on the opposite side. Take a touch forward and finish again. Be sure to alternate sides and starting feet on bounds.
Frequency: Do 3-4 sets of these drills 2 times a week. You can mix them up as you choose.
One set of work = 4 repetitions of one drill.
*To add aerobic capacity you can perform the same drill but after the last shot you jog to the end line and then you run 25 yards to 50 yards at %80 and back. Older players 16 and up should aim for 50 yards.
*Important: the balls are placed in a static position for the purpose of training alone. However if you have a partner, you can do the same by receiving passes and
shooting.
Session organized by Bibert Kaghado
-Former pro player, Current pro coach, Pro Diploma holder
-Head coach of Druzhba Maykop Russian Professional Second Div
Instagram: Instagram: bibertkaghado
Linkedin: LinkedIn: bkaghado
Session demonstrated by Janbi Kaghado
-Montclair State University Player
Instagram: https://www.instagram.com/31kxghado/?...
Music:
Itro & Tobu - Cloud 9 [NCS Release]
Video
Exercise 2: Sidestep drill with a balance on each leg. Sprint 5-10 yards to a placed ball and perform the figure 8 drill around 2 cones and finish the ball on net. Immediately sprint 5-10 yards to the next placed ball and finish with the same foot. Be sure to alternate sides after each repetition.
Exercise 3. Same as above but with forward pedal and back pedal. (4 reps)
Exercise 4. Side steps with balance, followed by 4 high knee jumps to chest. Sprint 5-10 yards to a placed ball and dribble around the cone and finish. Sprint 5-10 yards to the next placed ball and finish again with the same foot. Be sure to alternate sides after each repetition. ( 4 reps)
Exercise 5. (Designed for wide players) Check away 5 yards then quickly check back to the ball. Play a pass through cones or a mini goal then sprint to the next placed ball. Dribble through the cones and finish far post.
Exercise 6. (Designed for wide players) 3 jump squats followed by quick feet though the cones in a zig zag pattern. Jog 5 yards, then quickly cut and sprint 5-10 yards to a placed ball and finish.
Exercise 7. 3 bound jumps with balance then sprint to a placed ball like you are pressing an opponent. Take a touch forward and finish. Shuffle back 5 yards and sprint/press the ball on the opposite side. Take a touch forward and finish again. Be sure to alternate sides and starting feet on bounds.
Frequency: Do 3-4 sets of these drills 2 times a week. You can mix them up as you choose.
One set of work = 4 repetitions of one drill.
*To add aerobic capacity you can perform the same drill but after the last shot you jog to the end line and then you run 25 yards to 50 yards at %80 and back. Older players 16 and up should aim for 50 yards.
*Important: the balls are placed in a static position for the purpose of training alone. However if you have a partner, you can do the same by receiving passes and
shooting.
Session organized by Bibert Kaghado
-Former pro player, Current pro coach, Pro Diploma holder
-Head coach of Druzhba Maykop Russian Professional Second Div
Instagram: Instagram: bibertkaghado
Linkedin: LinkedIn: bkaghado
Session demonstrated by Janbi Kaghado
-Montclair State University Player
Instagram: https://www.instagram.com/31kxghado/?...
Music:
Itro & Tobu - Cloud 9 [NCS Release]
Video
4 سال پیش
در تاریخ 1399/02/08 منتشر شده
است.
53,453
بـار بازدید شده