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Categories
Core Strength
Dynamic Stretching
Hurdles
Ladders
Skipping
Speed Footwork
Warm Up Games
Agility Drills
Categories
Core Strength
Dynamic Stretching
Hurdles
Ladders
Skipping
Speed Footwork
Warm Up Games
Drills Being Viewed Now
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Core Strength
Abdominal Crunch
An exercise concentrating on the abdominals...
Arm and leg raise
Opposite arm and leg raise....
Bicycles
An exercise for the abdominals...
Dorsal Raise
An exercise for the lower back, Erector Spinae...
Kneeling Ab burner
An abdominal and core exercise...
Raised leg abdominal crunch
An exercise for the abdominals...
Reverse Bridge
A core stability, and proprioception exercise...
Standing Ab burner
An abdominal and core stability exercise...
Swiss Ball Abdominal Crunch
An Exercise for the abdominals and core stability...
Swiss Ball alternate leg hamstring curl
A leg and core stability exercise...
Swiss Ball alternate leg lift
Core stability and hip exercise...
Swiss Ball kneel
A core stability and proprioception exercise...
Swiss Ball oblique curl
An Oblique and abdominal exercise...
Swiss Ball plank
A core stability exercise...
Swiss Ball Press up
A core stability, chest and tricep exercise...
Swiss Ball Reverse Plank
A core stability exercise...
Swiss Ball Squat
Core stability proprioception and leg exercise...
Swiss Ball Stand
A core stability and proprioception exercise...
The Cobra
An exercise for the lower back...
Tummy Tucks
A core, hip flexor and abdominal exercise...
V- Sits
An exercose for the abdominals...
/drills/Agility/Core-Strength/jsonIndex.jsp
Dynamic Stretching
Calf/Hamstring Walk
On all fours, slowly walk the feet up towards the hands...
Closing the gate
Open the gate: Players run, lifting their knees...
Crossovers
Leg crossovers. Keep upper body still, whilst working...
Hamstring Stretch
A dynamic hamstring stretch. This drill doesnt hold...
Heel Flicks
Kick your heels up towards your buttocks....
High Kicks
Having kicked out, drag the leg down, keeping it straight....
High Knee Crossovers
Moving sideways, lifting the trail leg over the lead...
High Knee Hip Rotation - In
Pushing up through the toes, leg begins wide before...
High Knee Hip Rotation - Out
Slow running backwards, pushing legs outwards through...
High Knee Jog
While jogging, lift your knees up towards your ch...
High Leg Kick Outs
A hamstring warm up, pushing through the toes and flick...
High Skips Backwards
Click for more...
High Skips
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High Skips
This drill focuses on knee drive and jumping ability....
Hip Rotations
Keeping shoulders flat on the floor, swing legs from...
Kick Outs
Click for more...
Leg Swings
Carry these out both alongside the boday, and accross...
Lunges + Turn
At the low point of the lunge, carry out a trunk ...
Lunges
Dynamic lunges. Keep upperbody upright and push through...
Turning Squats
A dynamic hamstring stretch combining turns. Arms...
Wide Lunges
Lunging out to either side rather than in a straight...
/drills/Agility/Dynamic-Stretching/jsonIndex.jsp
Hurdles
Bunny Hops
With feet together jump over the mini hurdles as...
High Skips
Use the size of hurdle appropriate for the age and...
Hopping
Hopping on one leg throughout player jump over all...
Hopping Zig Zag
Set out your hurdles set out in a zig zag formation. ...
Hurdle Zip Zag
Hurdles are set out in a zig zag pattern Player...
Hurdles
Taking large strides get your players to run over...
Side Hops
One hurdle per player. Players hop on one...
Side Jumps
One hurdle per player. Players jump with...
Sideways Running
Facing left and then right, get your players to...
Single Leg Running
Run along the side of the hurdles, lifting the nearest...
Slalom Run
Set out a line of hurdles or cones on the floor. ...
Star Hurdles
With Hurdles Set out in a star shape The...
/drills/Agility/Hurdles/jsonIndex.jsp
Ladders
Ladders
Head up and eyes forward Concetrate on...
2 feet in each rung
This speed exercise will get your players moving...
2 Feet in each rung
This speed exercise will get your players moving...
2 Steps Forward, One Step Back
Player takes 2 footed calf springs along the ladder. ...
Bunny Hops
Bunny hop into each rung of the ladder before jumping,...
Carioca.
Excellent for hip mobility. Arms rotate around...
Combination drills.
An example of the many combinations that can be used...
Combination Drills.
An example of the many combinations that can be...
Combination Ladders & Cones 2
Between the ladders take a sidestep around the outside...
Combination Ladders and Cones 3
Player line up behind the first ladder and then...
Combination ladders and Cones
Two feet in each rung of the first ladder. When...
Fast Hip Rotations
Good exercise for hip rotation and foot speed....
High Knees
Body in line with slight lean. Keep head up. Stay...
hip turn step
Arrange players in groups of 4 or 5 standing at...
Hop Scotch Ladder jumps
Just like back on the school playground, players...
Hopping - Alternate Legs
Players hop on the alternate legs, placing one foot...
Hopping - Every other square.
Helps develope power in the legs....
Hopping - Every square.
Helps muscles to fire faster. Drive elbows back...
Hopping - One Foot
Players hop on the same leg throughout, placing one...
Hopping
One leg hop in each rung...
Hopscotch
Start with both feet inside one of the rungs and jump...
Kareoke Shuffle
Stand side ways on the the ladder with right foot...
Lateral - Backward turn sprints.
With your back to the coach, carry out lateral...
Lateral -forward sprints.
Carry out lateral sprints along the ladder. React...
Lateral high knees.
Good exercise for increasing lateral speed. Body...
Lateral Skips.
Another variation that will help to increase lateral...
Quick Foot Diagonal Jumps.
Helps directional changes, both lateral and forwards...
Quick Steps
Head up and eyes forward Concetrate on...
Quick Steps
Head up and eyes forward Concetrate on...
React to coach.
This can be used for many sports. The reaction...
Reading the signs
When the player reaches the end of the first ladder...
Right Angle Ladders
Turn the ladder at right angles halfway. Players...
Side jump Hurdles
Start outside the ladder jump with both feet into the...
Side Shuffle
Stand to the left of the ladder, facing down the length...
Side skip hop
Put one foot in one of the rungs and the other outside....
Single Leg Heel Flicks
Standing with their legs between the side of the...
Single Leg High Knee
Standing with their legs between the side of the...
Skipping.
Basic sprint drill. Keep light, pop off the...
Speed Ladder - Read the Signs!
When the player reaches the end of the first ladder,...
Speed suffle.
Excellent for improving directional changes in...
Twisting skips.
Good exercise for hip flexiability and foot speed. Drive...
Zig Zag Hopping.
Good drill for injury prevention, balance and change...
Zig Zag Ladders.
Fold the ladders over to make different shapes. Combine...
/drills/Agility/Ladders/jsonIndex.jsp
Skipping
Bounding
Running with a step in their spring, players skip...
High knees
Players skip on the spot, jumping up with high knees...
Hopping
Players skip on the spot, jumping up and down on one...
Running - High knees
Players skip on the spot, jumping up and down on alternate...
Running
Players skip on the spot, jumping up and down on alternate...
Running
Run forwards and backwards between markers while ...
Sidesteps
Skip from side to side between markers...
Skipping
Simple skipping - players skip on the spot with both...
/drills/Agility/Skipping/jsonIndex.jsp
Speed Footwork
Back extensions
Lie on tummy with arms by side with palms up. As you...
Body rotation
Standing up with arms on hips. Start by making small...
Bounding
This is essentially taking long strides while running....
Bunny Hops
Similar the the Squat jump except instead of trying...
Burpee
The beginning of exercise is the same as the squat...
Calf stretch
Hold stretch for 10 seconds. Don't bounce. Put all...
Change in speed
Over the course of the warm up the speed should be...
chest stretch
Hold stretch for 10 seconds. Don't bounce....
Clockwise lunge
This is exactly the same as a normal lunge except...
Deep Squat
Stand with feet hip's width apart with toes facing...
Fast feet
Side step facing the middle of the circle - is side...
Feint dodge
Throw dodge the opposite way you are running then continue...
Front hand claps
Clap hands together in front of body while pushing...
Glut / hip stretch
Hold stretch for 10 seconds. Don't bounce....
Glutes / Hip stretch - Seated twist
Sit on the floor with your legs extended and your...
Grapevine
Step out to your right side on your right foot. The...
Hamstrings / calf
Hold stretch for 10 seconds. Don't bounce. Put weight...
Heel Flicks
The aim is to have a fast cadence. USe you arms to...
High knees
Use arms to help drive knees high and stay on toes....
High Skip
Use arms to help drive the knee up and simultaneously...
Hill climbers
From the press up position bring one foot either under...
Hip flexor stretch
Hold stretch for 10 seconds. Don't bounce. Stand...
Illinois Agility Run Test
Players start in the press-up position. On...
Lateral Hop
To perform a lateral hop start by standing on one leg...
Leg swing - forwards
This can be done in pairs for support. Try to keep...
Leg swings - sideways
Can be done in a pair for support the easiest position...
Lower back stretch
Hold stretch for 10 seconds. Don't bounce....
Lunge
Keep front knee over the front foot. Push hips forward...
Plank
Tummy facing the ground, tummy and bum tight. Don't...
Press up
Full press ups, no knees down. A good press up is the...
Quad stretch
Hold stretch for 10 seconds. Don't bounce. Keep knees...
Reverse lunge
Bring back knee behind front heel and back foot at...
Running backwards
Running backwards is not only essential within hockey...
Shoulder stretch
Place one arm across your body and bring your other...
Side Lunge
Take a step to side, put weight on one leg and bring...
Side plank
A side plank, this is essentially the same as a regular...
Side Step
Rapid side steps. Take a step to left foot out to...
Sit up twist
Lie on the floor on your back. Bend knees so that your...
Slalom
Weave in and out of the sticks toughing the cones to...
Speed Sidesteps
Players run towards each other, and then sidestep...
Speed slalom with Ball
The player runs in and out of the sticks, touching...
Split squat jumps
Get until a lunge position with the back leg straight...
Squat Jumps
This exercise starts with a deep squat. Explode off...
Squat thrusts
Start in the press up position. Bring both feet up...
Sumo twist
Squat down and push knees out with elbows, stand, turn...
Triceps stretch
Hold stretch for 10 seconds. Don't bounce....
Upper Back Stretch
Hold stretch for 10 seconds. Don't bounce....
Walking lunge
Encompasses the lunge into a walk. Keep front knee...
Wide Slalom Run
Poles set far apart in a zig zag formation. Player...
Windmill arms
Standing tall make big circle with arms going in opposite...
Zig Zag Run Backwards
Players run backwards as fast as they can (while...
Zig Zag Run
Players sprint through the slalom, running around...
/drills/Agility/Speed-Footwork/jsonIndex.jsp
Warm Up Games
Knee tag Game
In pairs players try to tag their opponent's knees,...
/drills/Agility/Warm-Up-Games/jsonIndex.jsp
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