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Sprint training and coaching
Zig Zag Sprints
A useful agility drill to develop acceleration, deceleration and rapid changes in direction whilst sprinting.
Sandbag Throw and Sprint
Sandbags are an effective low cost alternative to medicine ball. A drill that develops whole body power, can be used over a range of distances and is an effective conditioning exercise.
Sandbag Sled Pull
Sandbags are an effective low cost alternative to sleds and offer more weight variability than tyres.
Lateral Ladder Drill
Challenges co-ordination by teaching quick lateral movements. This drill can also be used as an aid for teaching correct lateral movement mechanics.
Lateral Zig Zags
One of the most common movements in sport is running side-ways on an angle. This drill helps develop lateral speed and changes in lateral direction.
Ladder Drill: Two Forward One Back
One of the more complex ladder drills, it helps develop co-ordinated quickness in two directions: forwards and back.
Ladder Drill: Two Feet in Each Rung
A progression from the One Foot in Each Rung drill, challenges the speed of co-ordination of the athlete.
Ladder Drill: One Foot in Each Rung
The most simple of ladder drills can be used for beginners and young athletes to teach them about moving quickly. The ladder drill can also be used to teach running mechanics.
Agility Drill 10
A simple drill to set-up can be used with beginners or younger athletes to develop core agility movements such as side stepping, deceleration and changes in direction.
Agility Drill 3
This drill is designed to focus upon quick feet movements followed by an initial acceleration. The quick foot movements will help “prime” your body for the sprint and rapid change of direction.
Agility Drill 4
Similar to agility drill 3, this drill offers a little more challenge to the co-ordination of the athlete by having them side-step in and out of cones before a sprint.
Agility Drill 5
A random reaction agility drill is very specific to athletic performance as in all cases one cannot predict where an opponent may run or place the object 100% of the time.
Agility Drill 2
Similar to agility drill 1 this drill can be used to teach “cutting” techniques when changing direction.
Agility Drill 7
Similar to agility drill 6 however the emphasis is on rapid change of directional and lateral acceleration which is extremely important in sports where agility is the base of competitive performance.
Agility Drill 8
When performed correctly this drill challenges movement co-ordination by having rapid changes in direction followed by periods of “fast feet” movement.
Agility Drill 1
This agility drill is great for learning to decelerate and rapidly change direction following a period of acceleration.
Agility Drill 6
This drill focuses on speed of change in direction and co-ordination. The drill must be performed as fast as possible in order to challenge co-ordination.
