Main Goal: Multiple jump drill workout Days per Week: 3 Days
Training Level: Beginner and Inter. Time per Workout: 45 Mins
Program Duration: 8 Weeks Equipment: ladder
Coordination and agility drills will help you to improve your footwork, agility and coordination and will give you that quick burst of speed. The SAID principle (specific adaptations to imposed demands) forms the bases for sport-specific training. In order to become faster you need to train fast. By executing coordination drills at a high speed, the nervous system is forced to recruit more motor units at a higher speed. The athlete will gain quickness and become faster and more agile.
Start practising a new drill at slow speed in order to develop a correct motor pattern. Progressively increase the speed with control. When you master the drill, focus on performing the drill as quickly as possible. Athletes of all sports, ages and skill levels can use coordination drills to improve quickness and speed.
DRILL |
Sets |
Reps |
Hop Scotch |
1 |
3 |
Hop Scotch One Foot In |
1 |
5 |
One-Leg Hop Drill Right Foot |
1 |
4 |
One-Leg Hop Drill Left Foot |
1 |
4 |
One-Leg In-Out Hop Drill Right Foot |
1 |
4 |
One-Leg In-Out Hop Drill Left Foot |
1 |
4 |
Two Foot Jump Drill |
1 |
3 |
Hop Scotch Left and Right |
1 |
4 |