Agility: Single Leg Heel Flicks

This speed exercise will get your players moving their feet quickly as they attempt to move up the ladder as quickly as possible whilst planting both feet inside each rung on the ladder.

Player takes 2 footed calf springs along the ladder. He jumps forward two rungs, and then back one all The way to the end

Between the ladders take a sidestep around the outside cone and then back into the middle to go through the second ladder.

This speed exercise will get your players moving their feet quickly as they attempt to move up the ladder as quickly as possible whilst planting both feet inside each rung on the ladder.

Bunny hop into each rung of the ladder before jumping, feet together, into the next rung.

Excellent for hip mobility. Arms rotate around the body to start the movement. Great exercise to help you recover from an off balance position in a game situation.

An example of the many combinations that can be used with ladders and cones.

An example of the many combinations that can be used with ladders and cones.

Player line up behind the first ladder and then take it in turns to run up the ladder, making sure they place both feet between each rung. After this they then shuffle forward and back along the cones. When they reach the final cone they should use a burst of acceleration to run forward and complete the final ladder, the same as before, before jogging to the back of the line ready to go again!

Two feet in each rung of the first ladder. When players get to the end of the first ladder it's time to take on the cones. Players must start in the middle of the four cones and jump out with feet together to all four sides of the compass - South, East, West and North! After the cones players now advance forward and run through the ladder, ensuring they place two feet in each rung.

Good exercise for hip rotation and foot speed.

Body in line with slight lean. Keep head up. Stay on toes. Drive elbows back to help bring knees through faster.

Arrange players in groups of 4 or 5 standing at one of the ladders. The exercise. Players have to step with both feet in side each gap. pointing feet left in one then to the right in the next.

Just like back on the school playground, players must hop scotch their way up the ladder. For those who don't remember - two feet together in each rung and then two feet on the outside of the same rung before then jumping feet together into the next rung. Repeat.

Players hop on the alternate legs, placing one foot in each rung of the ladder.

Helps develope power in the legs.

Helps muscles to fire faster. Drive elbows back to speed up leg movements.

Players hop on the same leg throughout, placing one foot in each rung of the ladder.

One leg hop in each rung