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20 Yard Shuttle
5 yards 5 yards
Starting in a two-point stance on the center line. Sprint 5 yards and touch line with your hand. Turn and sprint across the center 1 yards and touch the far line with your hand. Turn and sprint through the center to co!plete the drill. "hen going to the right# touch with your right hand# when going left# touch with your left hand.
3
3-5 yards
2
3-5 yards
start/finish
Starting in a defensi$e position# shuffle or slide to !iddle cone# then sprint to each nu!%ered point. &og %ac' to the starting point. Turn inside and sprint when you ha$e reached cones (6 and (7. )an also %e done as a 4-point star using only starting# !iddle# (1# (3# (5# and (7 cones.
L - Drill
5 yards 5 yards
5 yards
start/finish Starting in a two-point stance. Sprint around the outside of the first cone. *e+t sprint toward the second cone# go around the cone fro! the inside and then sprint %ac' around the pre$ious cone to the starting point. )an %e run in %oth right and left directions.
W Drill
3-5 yards 3-5 yards
Starting in a two-point stance. Sprint around each cone. )an also %e perfor!ed %y %ac'pedaling and sprinting# or sliding and sprinting# or shuffling and sprinting around the cones.
Snake Drill
start/finish
start/finish
3-5 yards
3-5 yards
Starting in a two-point stance. Sprint around the outside of the outside cones and inside the inside cone.
Diagonal Box
5 yards
5 yards
start/finish
start/finish
Start in a two-point stance. Sprint forward to the outside of the first cone ,opposite-# lateral shuffle# or slide# to second cone. .erfor! a 45 pi$ot and sprint at a 45 to the third cone.
one hute
start/finish
-- 3-5 yards --
Starting in a two-point stance. Sprint around each cone. )an also %e perfor!ed %y %ac'pedaling or sliding around each cone.
!gilit" Box
1 yards
1 yards
start/finish
start/finish
Starting in a two-point stance. Sprint forward to the outside of the first cone# lateral shuffle or slide to the second cone# %ac'pedal to the third cone# and lateral shuffle or slide to the fourth cone.
Starting in a two-point stance. Sprint 25 yards and touch the line with your hand. /a'e 6 continuous trips.
$ Drill
5-1 yards
5-1 yards
start/finish
Starting in a two-point stance. Sprint forward to the outside of the first cone. *e+t# sprint diagonal to the outside of the second cone# then sprint forward to the outside of the third cone and diagonal to the fourth cone. ,start and finish at the sa!e cone-.
Dia%ond Drill
1 yards
1 yards
Start/finish
Starting in a two-point stance. Sprint forward to the !iddle cone. *e+t# sprint right to the second cone# then sprint at an angle to the third cone# sprint %ac' down to the !iddle cone# sprint out to the fourth cone# and finally sprint at a angle to the first cone. ,start and finish at the sa!e cone-. )an also slide# carioca# %ac'pedal# or any co!%ination# etc through the cones
0inish
Start
Starting in a two-point stance. Sprint forward to the first cone. *e+t# sprint around the !iddle cone and up to the top cone# then sprint around the top cone and %ac' the !iddle cone. 0inish %y sprinting around the !iddle cone and to the top left cone# sprint around the cone and straight to the finish. Cone distance will vary.
(he D - Drill
Start
0inish
Starting %y perfor!ing 2 !ountain cli!%ers. Sprint forward to the first cone. Sprint around the cone and sprint straight %ac' and around the %ig cur$e. 1nce at the top of the 234 sprint straight to the last cone# finally sprint around all the cones. 0inish with a hard straight sprint to the finish line. /a'e sure to run the drill in %oth directions. Cone distance will vary.
( - Drill
5 yards 5 yards
5 yards
start/finish Starting in a two-point stance. Sprint around the outside of the first cone. *e+t sprint right toward the second cone# shuffle across the top to the ne+t cone. Sprint %ac' to the !iddle cone and then sprint straight to the finish. 5un in %oth right and left directions.
Starting in a two-point stance. Sprint %etween the cones for 1 sec# get as !any touches as you can. )an also shuffle in %etween cones.
(ou)h (en
1 feet
Starting in a two-point stance. 6sing your 3 step %loc'ing footwor'# get 1 touches as fast as you can. 3on7t %end o$er to touch the cone.
*ingle *angles
finish
Start
15
Start on the goal line and sprint to the 15 yard line# sprint %ac' to the 5 yard line# and then sprint past the 2 yard line. .erfor! one rep e$ery 4 seconds.
ourt Drill !
Start
0inish
Starting in a two-point stance. 0acing the net# shuffle to the !iddle of the court and %ac'# then sprint to the other side of the court.
ourt Drill B
Starting in a two-point stance. 0acing the net# shuffle the width of the court# ne+t sprint at an angle to the net. Slide across the front of the net# drop step and sprint %ac' to the %aseline.
ourt Drill
start
Starting in a two-point stance. 0acing the net# shuffle to the sideline# sprint at an angle to the !iddle of the court. .lant and sprint at an angle to the net. 5un in %oth directions.