2014 coachingg guide_A

“Zig - Zag Drill” To improve overall quickness and ability to change direction Directions: Player starts at Cone 1. Sprint to Cone 2 (round cone 2), then sprint to Cone 3 (round cone 3), then sprint to Cone 4 (round cone 4), then sprint to Cone 5 (round cone 5), then sprint to Cone 6 (round cone 6), then sprint to Cone 7. 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.

5 7

5 7

Finish

Finish

5yds

5yds

C

C

6

6

5yds

5yds

5yds

5yds

4

4

5yds 5yds 1 3

5yds 5yds 3

C

C

5yds

5yds

2

2

Sprint

1

Sprint

Start

Start

7

X X X WaitCone

X X X WaitCone

“Down Hill Drill” Improve athlete's fundamentals of the downhill shu e and foot agility. Directions: The athlete starts at Cone 1, downhill shu es to Cone 2, plants and changes direction to downhill shu e to Cone 3, plants and changes direction to downhill shu e to Cone 4, plants and changes direction to downhill shu e to Cone 5, plants and sprint past Cone 6 Coaching Points: Keep athletes low in proper hitting position; chest spread, toes pointed forward, knees over toes, shoulders over knees and head up. Make sure players keep their shoulders square at all times. Emphasize an "attack" mentality. Make sure players are leading with up foot and pushing o back foot. On change of direction, make sure players plant o outside foot and shifts weight.

5yds 5yds 5yds 1 3 5 6 Finish

Finish

5 6

C

C

Sprint

5yds 5yds 5yds 1 3

Sprint

5yds

5yds

4

4

C

C

5yds

5yds

2

2

Shu e

Shu e

Start

Start

8

X X X WaitCone

X X X WaitCone

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