Ladder Agility Drills

Ladder agility drills are an excellent way to improve foot speed, agility, coordination and overall quickness. They are an integral part of many SAQ programs and compliment many different sports and events. Speed ladder drills are about quality and form rather than producing overload. The drills are not meant to leave you fatigued or breathless…

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Sprinting Technique

By breaking sprinting technique into its component parts you can focus on and improve specific phases of the action. Good sprinting technique has some of the following characteristics (1): START PHASE i) Bodyweight evenly distributed over four contact points in the start position (i.e. hands and knees). Front knee angle is ~90o, rear knee angle ~100-130o.…

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Dynamic Stretches & Stretching Routine

Dynamic Stretches & Stretching Routine Dynamic stretches are best incorporated into your warm up routine before training or a competition. More recently, clinical studies have shown that traditional static stretching exercise may be detrimental to sports involving powerful movements. Dynamic stretches seem to be more effective at reducing muscle stiffness, which is thought to increase the likelihood…

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Core Strength Training

Core Strength Training Core strength training may be a relatively new, buzz term in the fitness industry but coaches and athletes have understood its value for many years. The core region consists of far more than just the abdominal muscles. In fact core strength training aims to target all the muscles groups that stabilize the…

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Static Stretching Exercises & Flexibility Program

Static Stretching Exercises & Flexibility Program Stretching exercises should form an integral part of any conditioning program. Performed consistnetly, the stretching exercises below can help to do the following…   Increase the range of motion about a joint reducing the risk of muscle and tendon tears during competitive activity. Relieve muscle tightness and stiffness. Improve postural imbalances…

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Speed Training Drills

These sample speed training drills are designed to develop quick feet, power and acceleration.  Here some general guidelines to bear in mind…   A typical speed session might consist of 5 sets of 10 repetitions in total. You could do 1 set of each of the speed training drills below or choose 3 drills and do 1-2…

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QB Drills

There are many drills that could be used that are not included here. Take a few drills at each practice period and work on those which best suit the abilities of your Qbs.    1. Two Knee Drill: ( 20 passes) The purpose is to warm up the arm and, at the same time, teach concentration on target…

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