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Swimming: Fast Footwork

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DESCRIPTION

  • Setup as shown.
  • 2 groups with one ball per group.

    • The first players in each group sprint to the second blue cone then quickly back step to the first. Then they sprint to the third, back step to the second,, then sprint to the fourth where they side step to the next cone. At that cone, they sprint forwards to the next cone then side step to the last cone which they turn around and sprint back to the start and pass the ball to the next player.

    COACHING POINTS

  • Carry the ball in two hands
  • Fast feet
  • Players change groups after each run
  • Poles can be used at turning points instead of cones

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    OFTEN USED WITH...
    Agility Slalom - Race | Agility & Running Skills

    Agility Slalom - Race:

    Start with 2 players on the centre cone, each with a ball, and facing each other.

    1. On the shout "GO", they both run backwards to the first cone
    2. They then side step up the grid to the second cone
    3. Next players run through the slalom cones back to the start where the ball is passed to the next players
    4. Next players can only go when each player has received a ball (to ensure each race is fair).

    Agility & Running Skills
    Leave No Man Behind | Warm Up

    Leave No Man Behind:

    • Players start in the bottom right corner and on the command sprint as a group before doing 5 press ups.
    • They advance as a defensive line, moving as fast as the slowest player.
    • They never leave a player behind.
    • They then side step (push as a defensive line) left to the next set of cones to do 5 sit ups before sprinting to do press ups. The group follow this routine until the end before the next group go.

    Warm Up
    Box agility running | Agility & Running Skills

    Box agility running:

    Players line up in two groups on the first cone. On GO, the first players side step to the second cone, go around it and run backwards to cone three where they side step the opposite direction to cone four where they turn and sprint back to the start and pass the ball to the next player. When both players have received a ball they repeat the drill

    Its a good idea to have groups next to each other so they can compete against each other.

    Agility & Running Skills
    Continuous Attacking | Agility & Running Skills

    Continuous Attacking:

  • Groups of four, 1 attacker and three defenders
  • Coach calls out the number of a defender as the attacker retreats to allow that defender and the attacker to continue the drill
  • Attacker reacts to defender and attempts to score

    • Agility & Running Skills
    32219
    1003

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