Football drill bank: Agility
Agility is a key attribute in football that enables players to make quick changes of direction and move efficiently on the field. This keyword includes exercises that develop players' agility, improve coordination, and speed up reaction times. These drills help players respond more effectively to fast-paced game situations and increase their ability to evade opponents and maintain ball control in intensive situations.
Drills: Agility
Cone Course Without Ball
- Minimum 5 cones in a row - Distance between cones approx. 2 foot lengths - Use arms to maintain rhythm Two rounds per movement: 1. Two-footed jump with intermediate hop 2. Two-footed jump without intermediate hop 3. Quickly forward and backward (beside the cones) 4. Side hop beside the cones (low center of gravity) 5. Sideways "zigzag" between cones 6. Sideways "zigzag" backward 7. 1 step in each gap 8. 2 steps in each gap Can be done as a competition, but movements must still be clean!
Acceleration-Deceleration
Players form 3-4 lines. Divide the area lengthwise into three parts so that the first part is run at high speed - stopping in the short middle area. The middle area is continued, for example, slowly, with high knee running, quick stepping, backwards running, or similar, and in the third area, players sprint again until the end. The exercise can also be done with the ball (e.g., first without the ball and then with the ball). With the ball, start with fast dribbling so that the ball doesn't get away when braking in the middle area, where players make as many touches as possible, and then fast dribbling again in the last area. After completing the course, return along the sides to your own line.
Scoring in Traffic
Divide players into four lines, with the first in each line starting simultaneously. Cones are placed randomly in the middle, at distances that allow dribbling through between the cones. The goal is to weave through the cones without hitting any cone or other players. If successful, the player can proceed to score (either goal is okay). If they collide or lose the ball, they must return to their line. The next player from each line can be instructed to start, for example, when the previous one has reached the middle to weave. Can be competitive, for example, which line scores the most goals in three minutes?
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