Football drill bank: Mobility & speed
Mobility and speed are important attributes in football. Exercises that focus on mobility and speed help players develop these qualities.
Drills: Mobility & speed
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.
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