How to Play Soccer: Agility Drills Intro

AGILITY DRILLS • Work on AGILTIY DRILLS twice a week (minimum 1 day rest). • Choose 4-6 drills to practice. • Complete the designated number of repetitions and sets. • For maximum results,vary your drills every 3-4 weeks. AGILITY DRILL 1 JUMP & STICK Linear and Lateral Jump and Stick, start with straight ahead jumps. You're going to jump forward one leg at a time, stick and hold the landing. This is for joint stability, balance, body control, it's a basic drill, but it's excellent for teaching each leg to work independently to control the body. It's not necessarily as easy as it looks. If you think it's easy, increase the distance of your jump, that will add more difficulty to it. Hold each one for about 2-3 seconds before doing the next. Balance out your body, do the same number with your right as you do with your left. Backward, same drill, now we're moving backwards. These are difficult. Take a half backward, control the body, push away, stick and hold, keep your core solid, suck and tuck, head has to stay up. This is great for that quick drop that you need for power to explode into a movement in any direction. Lateral, start balanced on your right foot, lift your left foot off the ground, jump to your left foot, stick and hold the landing in a good power position. Once you get used to it, jump a little bigger. Add the difficulty by the distance you have to jump. This teaches your hips, knees and ankles to lock in and load in a power position, ready to explode in any direction. Over and back is 1, do 5 for each set, 3 sets of 5 are great for a workout. JUMP & STICK DETAILS LINEAR & BACKWARDS • 1 jump with each foot = 1 repetition • Complete 3 sets of 5 repetitions LATERAL • 1 jump to each side = 1 repetition • Complete 3 sets of 5 repetitions.