Start
5yds
5yds
5yds
5yds
5yds
5yds
1
2
3
4
5
7
6
Finish
X
X
X
WaitCone
C
C
Sprint
Start
5yds
5yds
5yds
5yds
5yds
5yds
1
2
3
4
5
7
6
Finish
X
X
X
WaitCone
C
C
Sprint
“Zig - Zag Drill”
To improve overall quickness and ability to
change direction
Directions:
Player starts at Cone 1. Sprint to
Cone 2 (round cone 2), then sprint to Cone 3
(round cone 3), then sprint to Cone 4 (round
cone 4), then sprint to Cone 5 (round cone
5), then sprint to Cone 6 (round cone 6),
then sprint to Cone 7.
Coaching Points:
Players should lean into
their turns much like an airplane, dipping
their shoulder into the turn. Players should
have good arm pump throughout the run.
7
8
Start
5yds
5yds
5yds
5yds
5yds
1
2
3
4
5
6
Finish
X
X
X
WaitCone
C
C
Sprint
Shu e
Start
5yds
5yds
5yds
5yds
5yds
1
2
3
4
5
6
Finish
X
X
X
WaitCone
C
C
Sprint
Shu e
“Down Hill Drill”
Improve athlete's fundamentals of the
downhill shu e and foot agility.
Directions:
The athlete starts at Cone 1,
downhill shu es to Cone 2, plants and
changes direction to downhill shu e to
Cone 3, plants and changes direction to
downhill shu e to Cone 4, plants and
changes direction to downhill shu e to
Cone 5, plants and sprint past Cone 6
Coaching Points:
Keep athletes low in
proper hitting position; chest spread, toes
pointed forward, knees over toes, shoulders
over knees and head up. Make sure players
keep their shoulders square at all times.
Emphasize an "attack" mentality. Make sure
players are leading with up foot and pushing
o back foot. On change of direction, make
sure players plant o outside foot and shifts
weight.
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