A selection of latteral excercises that replicate game based movements.
Most of these can be carried out in a small area. Set yourself out a circuit and keep score of how many reps etc you can do to track your progression.
Why not do it as a team, add your own exercises in between (things like planks, sit ups and press ups) or introduce the ball to vary your workout.
All excercies can be done in 1, 2 or 3 minute intervals, its completely up to you.
*Repeat each exercise until your required amount of time is up!
1: Side step to one cone, touch it then repeat with the other cone.
2: Small hurdle (use some cones or a couple of footballs if you dont have a hurdle) Feet together and jump from side to side. *Progress by using just one leg and then swap.
3: Quick feet, sideways, step in and out of the gaps as quick as you can (try not to hit any cones) Swap direction so you work both sides.
4: Sprint-Side step-sprint through the cones. Be disciplined when doing this.
5: Short Sharp Sprints. Get through the cones as fast as you can. Remember to go round the cones.
6: Side footing your way round the cones in a figuire of 8 motion.
7: Sprint-Side foot- Sprint-Side foot (like number 4 but on a bigger scale, running fast over a longer distance)
8: Toe tap the ball x amount of times (up to you) and then sprint to a cone and repeat all 4. If working with a friend why not number the cones or use coloured ones and test eachother mentally aswel as physically. Again, this one can be changed from toe taps to step overs or whatever else you would like to work on.
in more ways than one
sportplan_netball
in more ways than one
sportplan_football
Roughly a fifth of Premier League goals come from set pieces, and the gap between teams who plan their routines and teams who do not has never been wider. Here is how the modern set-piece specialists design attacking corners, free kicks, and throw-ins - and how you can apply their ideas at any level.
The next frontier in football coaching is not physical, it is mental. Cognitive load training - the deliberate use of perception, decision-making and dual-task demands inside football drills - is reshaping how the best academies develop players. Here is what it means and how to use it.
If the last decade taught us about pressing, this one is teaching us about what stands behind it. Rest defence is the shape your team holds while attacking, and it is the difference between dominating a game and getting picked off on the counter.
