Jog - 5 minutes
Dynamic warm ups
- A skips
- High knees
- Butt kicks
- Straight leg march
- Walking RDL (inverted toe touch)
- Low walk
Strength/plyo
- Squat push - 4 x 6, each leg
- Forward hops, both legs - 4 x 5, sprint 5 m at end
- Forward hops, one leg at a time - 4 x 6 each leg (try to go 10 m each time)
Agility
- Zig zag, using these focal points:
- Hard cuts
- Wedge step
- Turn hips at last second
- Keep head up
- Stay aware of surroundings
- Zig zap swerve
- Turn hips
- Accelerate and decelerate
- Keep head up
- Stay aware of surroundings
- Shift ball to outside arm through each transition
Dummy practice
- Dummy kick to inside, cut to outside (practice left and right)
- Dummy kick to outside, cut to inside (practice left and right)
- Dummy pass to inside, cut to outside (practice left and right)
- Dummy pass to outside, cut to inside (practice left and right)
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| This is my passing target. Thank you, Clearwater High School Football, for having this weird contraption sitting out on the field. |
- 6 perfect passes to target from 5 m on right
- 6 perfect passes to target from 5m on left
Kicking practice
- 5 chip kicks into a 5 m x 5 m square from 5 m away (left foot and right foot)
- 5 chip kicks into a 5 m x 5 m square from 10 m away (left foot and right foot)
- Practice grubbers with left foot and right foot
- Practice drop kicks
- Practice drop goals
Shuttle runs (down, back, down, through, touching line with each transition)
- 2 x 10 m
- 2 x 20 m
- 2 x 30 m
A few notes:
- I feel good about my agility. Forcing myself to keep my head up will help with being more alert in a game situation. It doesn't substitute for practicing and playing with other people, but every benefit is a boon. My acceleration and deceleration are really good when swerving through the cones, from what I can feel. I'd love to have a coach to give me feedback, though.
- The dummy practice feels helpful. That's something I can use in play. I need to work on making my fakes more believable, though. I think agility comes down to waiting until the last moment to change your mind, then having the quickness and precision to change mid-movement, and still execute the next movement well.
- Passing through a tire is hard! I set my timer to devote 10 minutes to passing practice, and I was hoping to get through 6 on each side at 5 m and 6 on each side at 10 m. But the timer was going off and I had yet to get my sixth pass off the left hand! I could practice that every day, clearly.
- My left leg kicks like crap. It's better now than it was this morning, though!
- I made a drop goal! It was from somewhere between 5 and 10 m away, almost right between the uprights, but I made it!
- In case you want to do the shuttle runs: Begin with hips square, standing by a cone. Run to a cone 10 m away, touch your hand to the line/cone, run back to the first cone, then sprint through the second one. On that repetition, you should have run 40 m total, with hard cuts between. Practice the wedge step: planting your foot perpendicular to the direction you're sprinting and pushing hard off that leg to drive into the next phase of the sprint.
- The 10 m and 20 m shuttle runs weren't too bad, but that 30 m hurt!
- Progressions are important in training, so here's how I plan to progress my shuttle runs. Today, I rested as long as I wanted to between reps. Next week, I'll limit rest to 1 minute. The week after that, 45 seconds. The following week, 30 seconds. Then I'll do a pyramid workout: 2 x 10 m, 2 x 20 m, 2 x 30 m, 2 x 20 m, 2 x 10 m. Same progression with the rest periods. After I've finished both of those progressions, I'll try adding in 2 x 40 m!
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