Sprint Drill

• Mark out 6 lanes
• 1 agility ladder
• 6 to 8 cones

Lane 1: Speed SkippingsOn command, sprint as fast as possible through the agility ladder. First, place one foot in a rung, then the other. Only after that, the first foot may move to the next rung, and so on. Always lift your knees and make running movements with your arms. These exercises train legwork, increase step frequency, and reduce ground contact times.

Lane 2: Frog JumpsSquat down, stretch your arms backward to gain momentum. Explosively push upwards and forwards, trying to jump as far as possible. Your arms swing forward during the jump. Land in a squat and immediately proceed to the next jump. These exercises require explosive work from the entire leg muscles and strengthen them.

Lane 3: Single-Leg HoppingHop through this section with only the left leg (in the next round, use only the right). Aim to jump as high as possible by pushing off the ground forcefully, without really bending the knees deeply. This exercise trains balance and full-body coordination and strengthens the legs.

Lane 4: Lunge JumpsPowerfully push off with one leg, jumping forward in a lunge manner. Land on the other foot and immediately push off into the next jumping lunge. Move your arms during this exercise to gain momentum and maintain balance. These exercises optimize pushing behavior and strengthen the muscles in the ankle joints.

Lane 5: Squat JumpsPut your feet together, then explosively push off with both legs and hop over a cone. Move your arms vigorously to gain momentum. Jump again immediately without going too deep into the squat. These exercises reduce ground contact, improve push-off behavior, and strengthen legs and core.

Lane 6: Classic SprintImplement everything you've trained in exercises 1 to 5 on the last lane in a normal sprint: Run as fast as possible in a clean, upright posture. This exercise demands all the skills you've trained in the course from your body. At the end, jog a lap to cool down, don't just stop. Instead, jog a lap and start over. Each player should do 5 to 10 repetitions.