2014 coachingg guide_A
“4 Cone Box Drills” To improve overall quickness and agility Directions: The athlete starts at Cone 1, sprints to Cone 2, shu es to Cone 3, backwards run to Cone 4, and shu es to Cone 1. Coaching Points: Shu e: Make sure each athlete has the shoulders square, head up and is in a proper hitting position with chest spread, hands in front and with good bend in waist and knees. Be sure they shu e their feet using quick steps without over striding or crossing over. Backwards Run: Make sure each athlete keeps his feet under and no wider then his hips. His waist should be bent so that his shoulders remain slightly in front of his hips, his head should be up, and his arms should swing naturally. “L Drill” To improve overall quickness and agility Directions: Player starts at Cone 1. Sprint to Cone 2 (round cone 2), sprint back to Cone 1 (round cone 1) then sprint to Cone 3 (round cone 3) and sprint back past Cone 1. Coaching Points: Players should lean into their turns much like an airplane, dipping their shoulder into the turn. Players should have good arm pump throughout the run. Players should stay tight to the cones coming out of the turn and not belly out too much. Players must explode past the nish. “W Drill” Improve the athlete's ability of breaking out of backpedaling into forward sprint and back while keeping eyes focused on the target Directions: The athlete starts by facing backwards at Cone 1, backwards run to Cone 2, sprint to Cone 3, backwards run to Cone 4, sprint to Cone 5, backwards run to Cone 6, and sprint past Cone 7. Coaching Points: Make sure each athlete keeps his feet under and no wider then his hips. His waist should be bent so that his shoulders remain slightly in front of his hips, his head should be up, and his arms should swing naturally. Make sure athletes stay down, keep their nose over their toes, eyes up not looking at their feet, and have quick feet. In transition from backped- aled to sprint have player plant right foot on cut when going left and plant left foot when going right. Have player shift their weight to forward foot while they plant cut foot perpendicular (T-Step) to where he wants to go pushing o with the inside portion of his foot. This ensures the players gets the most traction and limits slipping. When transitioning from sprint to backpedal, have players drop his butt and pushes o his frontside foot as he goes into his backpedal.
C
C
Shu e
Shu e
5yds
3
2
2
3
5yds
5yds
Sprint
5yds
Sprint
C
C
Backwards Run
Backwards Run
4
1
1
4
Shu e
Start/Finish
Shu e
Start/Finish
X X X Wait Cone
X X X Wait Cone
1
C
C
2
2
Sprint
5yds
5yds
Sprint
Finish
C
5yds
C
3
1
5yds
1
3
Finish
Start
Start
Wait Cone
Wait Cone
X X X
X X X
2
5 7
Backwards Run
X
X
X
C
Finish
5yds
Start
Wait Cone
3yds 3yds 3yds 1 3
2
Sprint
3yds 3yds 3yds 1 3
6
5yds
Backwards Run Sprint
C
Backwards Run
5yds
4
Sprint
4
5yds
Backwards Run Sprint
C
Backwards Run
5yds
5 7
6
Sprint
2
5yds
Sprint
X
X
X
C
Start Backwards Run
Wait Cone
Finish
60
3
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