To become a high-caliber goalie, you must possess the speed and agility necessary to maneuver in front of the goal as effectively as possible. Adam Ghitelman, USC head coach and former All-American goalie at Virginia, shows you the “Rabbit & Dog” drill, which will help you maximize agility.
Drill Summary: Set up two cones roughly 3 yards apart (to simulate the width of a goal). One player will be the “rabbit” (leader) and one player will be the “dog” (player who mimics the rabbit). Players face each other and begin in the middle of the cones. On the whistle, the “rabbit” begins shifting back and forth between the cones, randomly planting and shifting at will. The “dog” player must mirror the rabbit until the rep is over. Each rep should be about 20-30 seconds long, and Coach Ghitelman usually has each player do three sets each (as both the rabbit and dog).
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Upping an athlete’s acceleration can immediately help them make a bigger impact on the field. In this clip, Gilbert High School (Iowa) strength and conditioning coach, Jake Moore, runs through a drill designed to increase the amount of ground players cover on their first step and maximize their 10 yard burst.
Drill Summary: Set up two cones 10 yards apart from each other (you can do this easily on a football field). One by one, athletes begin by getting in a low stance, bending their knees and making sure their front shin is angled forward. They should also start on their toes, lean their body forward and keep their head down. On the coach’s command, the athlete pushes off hard and runs through the 10 yard marker. Do reps with each foot forward at the start.
Keys to the Drill:
1) Front shin pointed forward at the start.
2) Push through the ground to accelerate.
3) Cover at least one yard on the first step.
4) Accelerate through the finish.
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Matt Kredich, University of Tennessee head coach and four time Ivy League Coach of the Year, runs through a drill for the butterfly that isolates arms individually to create a more complete stroke. By whipping the arm forward, swimmers will be able to propel themselves through the water faster.
Drill Summary: Swimmers swim the length of the pool using a one-arm butterfly technique. The arm that isn’t in use should remain extended out directly in front of the swimmer. Focus on the recovery and look for a ballistic movement (arm accelerating forward to pull the body forward). Make sure to avoid downward entry on the stroke and keep arms straight to generate more momentum. Also, minimizing up and down movement will allow the swimmer to go faster and use less effort in the water.
This video came from Championship Productions’ video “All Access Butterfly with Matt Kredich featuring Christine Magnuson.” View other world class Swimming & Diving videos!
Vince Anderson, Texas A&M University assistant track coach, shows you three frequency drills that he uses to train the Aggies’ hurdlers. These exercises will improve the technique of your athletes while also improving their foot speed as related to the hurdles.
Drill Summary: There are two frequency drills in this video. The first is the “Dribble Run,” in which athletes work on their recovery between hurdles for 30 yards. For the first 10 yards, hurdlers run forward and work on bringing their feet up and “stepping over” their calves. For the next 10 yards, they step over their crew socks, and for the last 10 yards they step over their ankles. The second frequency drill is the “Fast Leg Drill.” In this drill, athletes work on increasing their stride length every two steps. Coach Anderson places pieces of tape on the track that are at customized distances between each piece for each athlete. The goal is to stride out and hit every piece of tape (18-27 pieces).
This video came from Championship Productions’ video “Texas A&M Track & Field Series – Drills and Progressions for Championship Sprint Hurdles.” View other world class Track & Field videos!
If you’re looking to build faster, more agile players, the “Cut Drill” from Lehigh University head strength & conditioning coach, Eric Markovcy, is an exercise you’ll want to learn. By working on speed, footwork and direction, your athletes will be able to maneuver around the field and improve all aspects of their game.
Drill Summary: Set up six cones in a zig-zag formation. There should be about four yards between each cone. Coach Markovcy uses resistance bands with his athletes in this drill. Players start at one end of the cones and run from cone to cone, zig-zagging and focusing on planting their foot, pivoting, squaring their shoulders and accelerating toward the next cone. Do reps with resistance bands first, then without bands second.
Keys to the Drill:
1) Pivot on outside foot at each cone.
2) Bend at the hips when pivoting.
3) Square shoulders after pivoting.
4) Explode to the next cone.
This video came from Championship Productions’ video “Speed, Agility and Explosiveness Training for Lacrosse.” View other world class Lacrosse videos!