Warm up

Initially get players to walk across pitch stretching as they go.

On return across pitch sumo stretching with plenty of noise to get rid of inhibitions

Jog across pitch sideways, backwards and leaping with arms up for full stretch.

On side line of pitch running on the spot then gentle jog forward 5 metres walk back to line running on the spot.

Then choose from SAQ exercises below

Ladder Drills

Many times, athletes will cheat and step directly on the tape which minimizes movement distance.  With a ladder they can feel when they are not accurately stepping and adjust accordingly.  

Try to incorporate 3 different types of drills.  The first type of drills are steady state drills.  These drills focus on quickness endurance and utilize a constant rhythm throughout the ladder. 

The second type of drills are burst drills.  These drills focus on the ability to turn on rapid burst of foot movement.  The third type of drills are elastic response drills.  These drills focus on improving the reactive speed components of the lower leg.

            As with all movement drills, stay relaxed and focused during each drill.  Try to use a normal arm action (which will change according to the nature of the drill) and avoid the frozen arm syndrome that often times accompany these drills.  

Minimize foot contact time (do not let your feet squeak on the floor as this is a sign of increased contact time).  Start slow, work on accuracy, and learn the drills before you speed them up                                                                        

  • Z-Drill– Start beside the ladder with your shoulders and hips perpendicular to it long axis.  Step into the first square with the closest foot (lead) followed by the other foot (trail).  Step out to the opposite side of the ladder with the lead foot followed by the trail.  Tap the trail foot (front half of the foot) on the ground outside of the ladder and step it back into the second square (The trail leg is now going to become the lead and the lead the trail).  Now step into the second square with the trail foot.  Step out to the same side of the ladder where you began the drill but beside the third square.  Repeat this pattern down the ladder. Focus on maximal bursts of rapid foot action as you cross the ladder.  Each burst should start and stop with the foot tap.  Do not allow your shoes to squeak on the floor (this means that you are increasing contact time and not efficiently applying force to the ground).
  • In In Out Out Lateral– Stand beside the ladder facing the side of the first square.  Step in with the lead foot (this will be the foot on the long side of the ladder) followed by the trail foot. Step backwards out of the first square with the lead foot followed by the trail foot. Repeat this action down the ladder.  Maintain a constant rhythm throughout the drill.
  • In In Out Out Linear– Face down the ladder and straddle the first square.  Step into the first square with the lead foot immediately followed by the trail foot.  (perform this entire drill with the right foot leading and another time with the left foot leading). Step back out so you are straddling the second square.  Step back into the second square with both feet.  Repeat this pattern down the ladder.  Maintain a constant rhythm down the ladder. 
  • Skiers- Using an athletic stance face down the ladder and straddle the side (one foot in one foot out).  Jump forward and across the ladder so you are straddling the opposite side of the second square.  Continue the pattern down the ladder. Maintain a constant stance width and rhythm during the entire drill
  • Lateral Scissors- Start at the end of the ladder with your shoulders and hips running parallel to the long axis of the ladder and the closest foot in the first square.  Jump laterally and cross the outside foot across the front so the lead foot stays in the first square and the trail foot lands in the second.  Jump laterally again so the lead foot lands in the third square and the trail foot lands in the second square.  Continue down the ladder.  Repeat facing the other direction.

Use wooden blocks that split the pitch

If you find that certain components do not fit into your program, yet others do, focus on the ones that work best for you.

Box Drills

Start with a 3-4 inch tall box.  The taller the box the more plyometric in nature the drill becomes.  The shorter the box the quicker the motions become. More experienced athletes can utilize a little taller box.   

Maintain a tall spine during all drills.  Good posture is always important.  Sustain a constant rhythm throughout the entire drill and push for maximal speed.  Stay relaxed from head to toe.  Any tension within the body will waist energy and slow the potential maximal speed.   Tap the box lightly and react quickly off the ground during all drills.

  • Linear– Start with one foot on a 3-4 inch tall box and the other directly behind on the floor.  Moving both feet at the same time, rapidly switch so the floor side foot is on the box and the box side foot is on the floor.  Repeat using a rhythmically constant tempo.  Stay loose and use an opposing arm action.
  • Lateral– Start with one foot on the box and the other beside it on the ground.  Moving laterally with both feet at the same time, replace the foot that is on the box with the foot that is on the ground.  Take the foot that was on the box to the ground on the opposite side.   Repeat using a rhythmically constant tempo.
  • Down Ups– Start with both feet on the box.  Drop down (with both feet) and rapidly rebound to the top.  Keep a slight static bend at the knee and use the ankle joint as the primary joint of action.  React quickly upon contact to minimize contact time. Repeat using a rhythmically constant tempo.
  • Down Ups Lateral-Start with both feet on the box, drop down to one side and rebound back onto the box.  Repeat on that side for the entire set. Utilize the same technique as the Down Ups.

Quick Feet        

Assume an athletic stance.  Rapidly chop your feet in place during all drills.  Try to keep your stance width consistent (many times individuals will narrow their stance.  Keep your head up, breath normally, and your upper body relaxed.  

  • Still- Feet chop in place.
  • Same- Have your partner stand directly in front of you with their hands on their hips.  Have them rapidly present a hand at random to waist height (like a gun slinger).  Reacting quickly, reach with the same hand (mirror image) as your partner and step forward with the same foot.  Try to tap your partners hand before they return it to their hip.  Rapidly return to back and continue to chop your feet.
  • Across- Have your partner stand directly in front of your with their hands on their hips.  Have them rapidly present a hand at random to waist height (like a gun slinger).  Reacting quickly, step across your body and tap your partners hand with you opposite hand.  Rapidly return to back and continue to chop your feet.