SPEED, AGILITY & FOOTWORK: BASIC
Train 2-3 times per week; Begin with the warm-up. End with cool-down
period of 5-10 minutes followed by flexibility exercises.
Exercises
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SPEED, AGILITY & FOOTWORK: BASIC Exercises |
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| 1. Standing Medicine Ball throws | 20 each of Forehands, Backhands and Overhead Throws with a Bounce |
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| 2. Cones-Side shuffle/Sprint | (For 3 sprints, use 7 cones) Repeat 2 - 3 x each way with :30 - :45 rest between |
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| 3. Racquet catch Repeat | 6 - 8 x with :20 rest between |
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| 4. Partner toss Repeat | 6 x with :15 - :20 rest (or alternate with partner for the rest period) |
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| 5. Follow ball | Repeat 4 - 5 x with :20 rest between |
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| 6. Lateral Cone shuffle | 8 cones: Rest :20 Repeat 2 - 3 x each way |
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| 7. Forward Cone shuffle | 8 cones: Rest :20 Repeat 2 - 3 x each way |
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| 8. Side shuffle to ball catch | Repeat 4 - 5 x; rest :20 between each |
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| 9. Hex Drill | On 2 feet: 3 x each way; Rest :20 Repeat 3 x On 1 foot: 2 x each direction, each foot |
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| 10. Circle Cone | 3 - 4 cones; Repeat 2 - 3 x each way; Rest :15 - :20 between |
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| 11. Mini-hurdles | Whole pattern forwards and sideways; Rest :45 Repeat each 2 x |
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