5yds
5yds
5yds
5yds
X
X
X
X
X
X
X
X
Start
Start
Finish
Finish
Wait Cone
Wait Cone
1
3
2
1
3
2
5yds
5yds
5yds
5yds
X
X
X
X
X
X
X
X
Start
Start
Finish
Finish
Wait Cone
Wait Cone
1
3
2
1
3
2
C
C
C
C
Sprint
Sprint
Sprint
Sprint
Sprint
Sprint
Sprint
Sprint
“Shuttle Run”
Improve the athlete's lateral quickness and
explosion in short areas.
Directions:
The athlete starts in the three-
point stance, explodes out 5 yards to his right,
touches the line, goes back 10 yards to his
left, left hand touches the line, pivot, and he
turns 10 more yards and nishes.
Coaching Points:
Players should run low and
keep their center of gravity over the inside leg
on the cuts. This ensures that they will lean in
before the turn happens and not continue
moving in the wrong direction. Players should
not run to a cone, stop, bend down, and
touch before running in the opposite direc-
tion. Players should not jump cut. Players
should not spin around out of cuts
Shu e
Shu e
Shu e
Shu e
Finish
Start
X
X
X
Wait Cone
5yds
5yds
5yds
5yds
3yds
3yds
3yds
C
C
Shu e
Shu e
Shu e
Shu e
Finish
Start
X
X
X
Wait Cone
5yds
5yds
5yds
5yds
3yds
3yds
3yds
C
C
1
2
4
3
5
6
8
1
4
5
8
7
2
3
6
7
“Shu e Drill”
Improve the athlete's ability and footwork for
the shu e while at the same time work on
quickness
Directions:
The athlete starts at Cone 1,
shu es to Cone 2, sprints to Cone 3, shu e
to Cone 4, sprints to Cone 5, shu es to Cone
6, sprints to Cone 7, and shu es to Cone 8.
Coaching Points:
Shu e: Make sure each
athlete has the shoulders square, head up
and is in a proper hitting position with chest
spread, hands in front and with good bend in
waist and knees. Be sure they shu e their
feet using quick steps without over striding
or crossing over. When player is transitioning
form sprint to shu e make sure they drop
their butt and plant o their outside foot.
Finish
Start
X
X
X
WaitCone
5yds
5yds
5yds
5yds
3yds
3yds
3yds
3yds
C
C
1
4
5
2
3
6
Finish
Start
X
X
X
WaitCone
5yds
5yds
5yds
5yds
3yds
3yds
3yds
3yds
C
C
1
4
5
2
3
6
“Bear Crawl”
Total body workout and help to improve
athlete's stamina
Directions:
The athlete starts at Cone 1,
crawls to and around Cone 2, then crawls to
and around Cone 3, then crawls to and
around Cone 4, crawls to and around Cone
5, and crawls to Cone 6.
Coaching Points:
Players should be on
their ngertips and the balls of their feet
with their head up. Stay o knees. Make
sure players are using quick movements.
Have players throw their hips when turning
corners.
6
5
4
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