Station Training Explosive Power / Speed

Pitch: Five stations with hurdles, hoops and cones; a sprint distance of ten metres is marked out at every station.

Equipment: Hurdles, hoops, cones and one medicine ball.

Players: The players work in pairs at the stations.

1. Jumps over mini hurdles, then a sprint through the hoops with one contact per hoop; to finish, a sprint over ten metres.
2. In pairs, pass a medicine ball to each other in fast, low side steps — four repetitions over four metres; then a sprint start over ten metres.
3. Six diagonal, one-legged jumps into the hoops, then a sprint start over ten metres.
4. The players hold their partner by the hips during a sprint over about five metres; then a sprint start over ten metres follows.
5. Shuttle run in pairs over 5, 10 and 5 metres.