Football: Side jump Hurdles

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

Players start on the baseline and run one at a time. The next player starts once the player in front of them has run around the first cone. Players sprint around the outside of the 18 yard box and then run around the cone near the D. Players then slow down to a 50% jog and use quick feet to place both feet in each rung of the ladder. After running through the ladder players run around the next cone and slalom in and out of the cones/poles, facing forward at all times and using quick shuffle feet. Finally players jog back around the cones back to the start point.

Great for warm ups. Players dribble through the cones, pass to the waiting player at the end of the cones and then run back to touch the first red cone. They then turn and sprint back inside the red square where they play a quick one-two. After this they run back towards the start line, looking to run onto the weighted pass from the blue player. The next player then goes.

Initial pulse raiser to prepare players both physically and mentally for the session. Mark out a 30 x 20 area. Part 1: Players are spilt into 2 groups and begin by jogging in pairs to the far corner of each area and back down the sides to rejoin the group. Introduce dynamic flexibility movements such as (calf swings, straight leg jogging, hamstring volleys, thigh volleys, heel to buttocks, groin abductors / adductos, lunges. Part 2: Sprint to top corner Sprint to middle cone Diagonal to top cone Return to back of queue 

One leg hop in each rung

Set out your hurdles in a zig zag formation. Players go one after another and have to hop over the hurdles.

Start with both feet inside one of the rungs and jump both feet outside the ladder (so the ladder is between both feet) then jump with both feet inside the next rung.

Set hurdles out in a ziz zag pattern, and get players to do a two footed jump over each hurdle.

Stand side ways on the the ladder with right foot inside the 1st rung. The player should then step with their left foot steps across in front of the right foot to the next rung, then the right foot steps to the the next rung and the left foot behind, all the way to the end.

Stand next to the middle cone. Sprint forwards 10 metres to the first cone, turning sharply as you reach it, before sprinting 20 metres to the far cone. Sprint back 20 metres to the second cone and finish by running past the start cone. Players should cover 60 metres in total. Complete 10 full shuttles, with 30 seconds rest between each run.

Start with both feet inside one of the rungs and jump both feet outside the ladder (so the ladder is between both feet) then jump with both feet inside the next rung.

Set up with 3 gates spread out as shown. 1 ball in front of each gate. They race through the area (zig-zagging) passing their balls in between the cones (1 point for every successful pass). Upon completing the passes they take 1 of the balls at the end and dribble it back through the starting area, 1 player back gets the bonus point.

Start outside the ladder jump with both feet into the first rung then jump to the outside to the other side of the ladder and back through the 2nd rung

Put one foot in one of the rungs and the other outside. Start by bringing the outside foot towards the foot inside the rung and the inside foot to outside the ladder on the opposite side to the starting foot.

Weave in and out of the sticks toughing the cones to either side of the run.

Players dribble the ball in and out of the sticks, running around the outer cones before turning sharply back in and dribbling through the next pair of sticks.

Set up to the side, using the pitch markings as an indicator of where to place your cones (on the touchline, in line with the 6 yard box, penalty spot and baseline). On hearing your whistle players sprint as fast as they can to the first line and touch the ground with their hand before quickly changing direction and running back to the touchline. Repeat to the next line. Finish the suicide by running as fast as you can to the furthest cone, touch the line and run back to your original starting point.

Players dribble their ball up to the hurdles and then feed the ball under each one until they reach the end of the line. When players reach the end they should dribble the ball back to the end of their queue of players.

Split your players into two groups. Half of the group runs around the outside of the square for one minute at 60% pace. At the same time the other half of your team are working inside the grid. Half of the players have a have a ball. Players must move and call for the pass when they do not have a ball. Players work in each area twice (2 runs around the outside and 2 times inside the area).

Poles set far apart in a zig zag formation. Player runs from one to the next focussing on change of direction and pace.