Things You'll Need:
- Medicine ball
- A challenging but manageable weight
- Cones or field markers
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Step 1
Explosion is important in any sport, whether it is a half-court pass in basketball, a bone-crushing tackle in football or jumping for a header in soccer. Improving this can be done by using short, explosive busts. By working on this, your explosion will be more powerful and have more velocity.INVERTED PRESS UP: In this exercise you will lay on your back with a partner standing on a bench, or just slightly behind you. You will be holding a medicine ball to your chest. With quick, explosive bursts, press the medicine ball up to your partner. He will catch the ball briefly then drop it down. You will then cradle the ball, guiding it down to your chest then repeating the bursting press. This will increase upper-body explosion and strength. Do three to four sets of 10 reps each.
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Step 2
Agility is vital to out maneuver your opponent. This is achieved by constant change of direction and fast foot work.T-DRILL: Place four cones in the shape of a "T" five to ten yards apart. As you start at the bottom, sprint to the first cone, cutting left, sprinting to the cone. Touch the cone and sprint forward to the next cone and touch. Sprint to the center cone cutting to return to the starting cone. This will help your agility and cutting ability while still maintaining full speed. Do three to four reps. To add intensit,y time each run and try to beat the previous time!
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Step 3
Athletes want to get from one point to the other in the shortest time possible. To improve speed, an athlete can do sprints. That would help their point A to point B speed. What about point C or D? Very rarely does anyone just have a straight on sprint like the 100 meter dash. Many have to accelerate, decelerate and then accelerate again.60 yard shuttles: Place one cone from the starting cone five yards apart, then one cone ten yards from the second, and five yards form the third. At the starting cone you will sprint to the first and back (10 yards), sprint to the third cone and return to the second (35 yards), sprint to the last cone (15 yards), then sprint back to the starting cone (20 yards). That will complete your 70 yards. This works the acceleration/deceleration, providing you not just speed, but the ability to stop and then start as quickly as possible. Do two to five reps. Two minutes is an acceptable rest time between reps.
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Step 4
Running for long bouts of time or continuously sprinting requires endurance. Regardless of your skill, if your opponent outlasts you during the game you have no chance. To increase your during you need to incorporate long runs in your program.GASERS: The gaser is designed to challenge the athlete to cover distance in a short amount of time. Place two cones 45 yards apart. Start at one end and run/jog to the next, then return to the start point. Complete three more to equal one rep. Do three to four reps with two minute recovery in between. This is a timed event, so try to beat your previous rep. Pace yourself enough to not burn out, but fast enough that you challenge yourself. Remember: one rep equals three back-and-forths.Beginners one rep time: 65-70 secondsIntermediate one rep time: 55-65 secondsElite one rep time: less than 55 seconds
