Fitness /  Footwork/Coordination Session 1

  • V run drill

    • Description:

      -Begin with 5-10min light cardio/mobility warm-up
      -Stay light on the balls of the feet, taking lots of short quick steps

    • Exercise Notes:Work in sets of 3 complete Vs. Repeat for 3 total sets, taking 60secs rest between each.

    • Minutes on exercise:4:00

  • Hurdle hop coordination drill

    • Description:

      -Focus on transitioning into the movement as soon as you land, taking lots of short quick steps. Pause briefly before each subsequent rep.
      -Use a racket if you don't have access to a mini-hurdle

    • Exercise Notes:Each set consists of 5 reps. Take 30secs rest and then repeat, changing the direction on each subsequent set. Complete 6 total sets.

    • Minutes on exercise:4:00

  • Speed square drill

    • Description:

      -Focus on quick acceleration, and sharp changes of direction. Stay as tight to the cones as you can.

    • Exercise Notes:Work in sets of 3 reps of the square. Complete 4 sets, taking 90secs rest between each and switching between clockwise and anti-clockwise on each set.

    • Minutes on exercise:7:00

  • 123 ghosting drill

    • Description:

      -Make the movements as fluid as possible, with a focus on quick feet on your recovery to the T. Try and get used to leading off of either foot during the reps.

    • Exercise Notes:Work through the 12 movements, completing 3 sets in total with 90secs rest between each.

    • Minutes on exercise:5:00