Coach/Trainer leads the exercise until players are familiar enough to perform on their own.
• Fast footwork activity followed by a sprint and also recovery phase.
• Running patterns and variations are shown in the diagrams below.
• Coach initiates starts to add an element of reaction after a period.
Basic set-up with 5-6 players preferably in each group. All phases include a fast footwork activity followed by a sprint and then a recovery phase.
Jogging
Lateral Shuffle (Shoulders Forward)
Sideways Shuffles
High Knees (Lateral Step Overs)
Triangular Shuffles
Add Cuts
Add Turns
Reverse Shuffles
Lateral Shuffle
Slalom Lunges
2 Footed Hops
Dead Leg Runs
Reverse Figure 8 Pattern
Low center of gravity with executing the footwork exercises and any turns.
2) Plant and drive using the outside foot.
3) Small steps and deceleration when entering into a turn or cut.
4) Balanced head movement.
5) Good arm and leg co-ordination with opposite arm and opposite leg movements.
6) High stride frequency at the beginning of a sprint or acceleration.
7) Slight forward body lean when sprinting or accelerating.
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