Refer to the session layout
Make a box with 4 cones all approximately one metre apart. Ensure the ball remains in the square when performing each drill.
1: Toe taps
2: Toe drags
3: Inside taps
4: Inside taps (moving forwards and backwards)
5: Inside taps (moving side to side)
6: Inside taps (while rotating in a half circle)
7: Continuous V turns
8: Continuous L turns
9: Inside drags to outside snaps
Try and get your head up and scan while performing these drills. Build up to where eventually you can perform these drills while looking up scanning constantly.
Refer to the session layout
Make a rectangle that is approximately 3 metres in width and 6 metres in length. Ensure the ball remains within the cones. Start in the centre at one end of the rectangle and perform each stated variation moving towards the opposite end of the cones. When you get to the end of the cones ensure your turn is nice and sharp and no rest is taken.
1: Inside touch, outside touch singular foot: Once you have turned at the end, ensure you continue with the opposite foot you used previously.
2: Inside touch, outside touch both feet (slalom):
3: Two outside of the foot touches and drop the shoulder: After dropping your shoulder, take the ball with the opposite foot.
4: Two outside of the foot touches into a scissor: After the scissor, take the ball with the opposite foot.
5: Two touches into a double scissor: Stick with going off one foot each rep. When you turn at the end, change feet.
6: Two outside of the foot touches into a chop: After the chop, take the ball with the opposite foot.
7: Two outside of the foot touches into a stepover: After the stepover, take the ball with the opposite foot.
TIP:
. Prioritise maximising the amount of touches you can get in each repetition rather than how quick you can complete each repetition.
Refer to Session Layout
Complete each variation using the same pattern.
Start at cone 1 and run with the ball to cone 2. Get around cone 2 and dribble around cone 3. Turn towards cone 4 and burst out with the ball as quickly as you can. Get around cone 4 and run with the ball back towards cone 3. Get around cone 3 and dribble around cone 2. Turn towards cone 1 and burst out with the ball as quickly as you can. Get around cone 1 and repeat the process.
Refer to Session Layout
Begin at cone 1 and get through cones 1-4 as quickly as possible. Proceed to burst out to cone 5, get around the outside of the cone, and then proceed to get around cones 6,7,8 as quickly as possible. Once around cone 8, advance to cone 9 and weave in and out of cones 9-12. Once completed turn and go through cones 12-9 again to head the opposite direction you originally came. Once past cone 9, burst back out to cone 8 and go around the outside of cones 8,7,6 in the same zig zag fashion. Once around cone 6, get to line 4,3,2,1 and go through the cones again nice and sharp.
Repeat the process.
Refer to Session Layout
On the next round, start at cone 2 and face sidewards to cone 3 and repeat the process. This will ensure you are working on backpedalling both ways.
Refer to Session Layout
Sprint from cone 1 to cone 2. At cone 2, shuffle your feet in a full circle around the cone while facing forward. Then sprint to cone 3 and repeat. Sprint out of cone 3 and don’t decelerate until past cone 4. Ensure your pace is maximal.
Refer to Session Layout
Start at cone 1. Sprint maximally to cone 2, turn, and sprint all the way through to cone 3.
Make sure to alternate which side you push off from at cone 2.
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