guidelines · pdf filefabio comana, m.a., m.s., is an exercise physiologist and spokesperson...
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www.acefitness.org pg.1
Guidelines1. Preparationphase:Initiallyperformdrillsatlow-to-
moderateintensitytolearnmovementpatternsat50–60%ofmaximaleffort.
• Complete2setsx5repetitionsperrunningdrill.
• Complete10repetitionsperjumpingorthrowingdrill.
• Rest60secondsbetweensets.
2. Tempoandtechniquedevelopment:Buildintensityto75–90%ofmaximaleffort.
• Forrunningdrills,complete3setslasting15–30seconds.Rest60to90secondsbetweensets.
• Forthrowing/jumpingdrills,complete3setsconsistingofasmanyrepsaspossiblein15–30seconds.Rest60–90secondsbetweensets.
by Fabio Comana
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Theobjectiveofthisdrillistoimprovemovementspeedwithdirectionalchanges.
Placeconesat5-yardintervalsoneithersideofa30’agilityladder,spacingthem2to3yardsfromeachsideoftheladder.
Usingvariousforwardsteppingpatterns(e.g.,doublefootineachsquare),changetoalateralshuffleineitherdirection(toeithercone),steppingoutoftheladderandtouchingtheconewiththeoutsidehand,thenreturningtotheladderandcontinuingforward.
Alwayslearnthemovementpatternsfirstbeforeincreasingdrilltempo.
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Exercise 1: Multi-directional Ladder Drills – Forward Linear Ladder
AmeRICAnCoUnCIlonexeRCIse www.acefitness.org pg.2
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Theobjectiveofthisdrillistoimprovemovementspeedwithdirectionalchanges.
Placeconesat5-yardintervalsoneithersideofa30’agilityladder,spacingthem2to3yardsfromeachsideoftheladder.
Usingalateralsteppattern,changetoaforward-and-backwardsteppingpatternineitherdirection(toeithercone),steppingoutoftheladderandtouchingtheconewiththeoutsidehand,thenreturningtotheladderandcontinuingforward.
Alwayslearnthemovementpatternsfirstbeforeincreasingdrilltempo.
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Exercise 2: Multi-directional Ladder Drills – Lateral Ladder
AmeRICAnCoUnCIlonexeRCIse www.acefitness.org pg.3
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Exercise 3: T-Drill
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AmeRICAnCoUnCIlonexeRCIse www.acefitness.org pg.4
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Exercise 3: T-Drill continued
Theobjectiveofthisdrillistoimprovemovementspeedwithdirectionalchanges.setupyourdrill,placingconesinaT-formationwiththestartingcone10yardsawayfromthemiddleof
thethreecones(placed5yardsapart).Fromthestartingposition,accelerateoutofyourstartingblocktowardthemiddlecone,touchingitwith
onehandandshufflingsidewaysintheoppositedirection(e.g.,touchwiththerighthand,shuffleleft)towardtheoutercone,touchingitwiththeoutsidehand.Remembertoshuffleandnotcrossyourfeetduringthismovement.
shuffleintheoppositedirectiontotheoppositecone,touchingitwithyouroutsidehandagainbeforeshufflingbacktothemiddlecone,touchingitandthenretreatingbackward.Keepyourcenterofmasslowtowardthegroundandpumpyourarmswhilefacingforwardasifwatchingyouropponent.
AmeRICAnCoUnCIlonexeRCIse www.acefitness.org pg.5
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Exercise 4: Close-quarter Agility Drills
Exercise 5: Overhead Medicine Ball Toss
Theobjectiveofthisdrillistoimproveagilityinbeatingadefenderwhoismarkingclosely.
Usingasoccerball,positiontheattackerbetweenthedefenderandtheball,placingthesoccerballnearorjustoutsideoftherightfoot.
Theattackerfakepumps(shifts)asifmovingtotheleft,thenperformsarearrotationalmovetotheright,bringingtheballwithhimusingtheleftfoottocontroltheball,whilesteppingwiththeright.
Theideaistomovetheballaroundthedefender,whilescreeningtheballwithhisbodyfromthedefender
Repeatwiththeoppositefeettotheotherside.
Theobjectiveofthisdrillistoincreasepoweronathrow-in.Holda4-to6-poundmedicineballaroundchestheight,starting3to4yards
awayfromthesideline.Usinganapproach(run-up),movetheballupoverandbehindthehead,
planttheleadingfootwhileleaningbackfromthehips,thenexplosivelyflexforwardharnessingtheelasticityoftheanteriormusclesfibers,followedbyapowerfulforwardlinearthrowtoapartnerortarget.
AmeRICAnCoUnCIlonexeRCIse www.acefitness.org pg.6
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Exercise 6: Partner-resisted Sprints
Theobjectiveofthisdrillistoincreaserunningspeedandpower.Usingaresistancebandsecuredaroundapartner’supperhips
(lowerwaist),performaseriesofresistedsprintsoveradistanceof15to25yards.
Don’thingeforwardatthehips,butassumea5-degreeforwardlean.squeezethearmstothesidesanddrivefromtheshoulderswhilemaintaininganear90-degreeelbowbend.Drivethekneesupwardintotripleextensiontogenerateforceandpower(extendingthehips,kneesandanklejoint).Aimtoturnoveryourlegsasquicklyaspossibleduringthisdrill.
Exercise 7: Contested Vertical Jumps
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Theobjectiveofthisdrillistoimproveverticaljumpingandtimingduringcontestedheaders.
Usingacoachorcuetoprovidethestimuluscue(instructiontojump),standshouldertoshoulder,reactingtothejumpinstructionasquicklyaspossible.Whileattemptingtojumpashighaspossible,bothjumpersneedtomaintaintheirspaceandstabilityagainsttheopponent,andnotallowthemselvestobepushedofftheirassignedspaces.
oncethefundamentalsofthedrillaremastered,aballcanbeintroducedandtossedupintheairbetweenbothathletes.
AmeRICAnCoUnCIlonexeRCIse www.acefitness.org pg.7
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Exercise 8: Stop-and-starts (Forward Linear)
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AmeRICAnCoUnCIlonexeRCIse www.acefitness.org pg.8
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Theobjectiveofthisdrillistoimproveaccelerationthroughdirectionalchanges(forwardlinear).
Placeasetofsevenconesinastraightline,eachcone5-yardsapart.
startbyrunningforward10yards,touchingyourhandstothegroundatthisconemarker,retreatingbackward5yards,touchingthegroundatthiscone.next,accelerateforward10moreyards,touchthelineagain,retreat5yardsagain,thenaccelerateforwardanother10yards.Continuethisstop-and-startsequencethroughoutthedrill.
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Exercise 8: Stop-and-starts (Forward Linear) continued
AmeRICAnCoUnCIlonexeRCIse www.acefitness.org pg.9
Fabio Comana, m.a., m.S., is an exercise physiologist and spokesperson for the American Council on Exercise, and faculty at San Diego State University (SDSU) and the University of California San Diego (UCSD), teaching courses in exercise science and nutrition. He holds two master’s degrees, one in exercise physiology and one in nutrition, as well as certifica-
tions through ACE, ACSM, NSCA, and ISSN.