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Strength and Power - Warm - Up

The document outlines a warm-up routine designed to enhance strength, power, speed, and agility in players through ball skills and competitive drills. It includes a series of whistle commands for players to sprint, control the ball, and take shots at goal, followed by a speed and agility ladder drill that focuses on improving player fitness. The drills are structured to maintain engagement and provide effective training during sessions.

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6 views2 pages

Strength and Power - Warm - Up

The document outlines a warm-up routine designed to enhance strength, power, speed, and agility in players through ball skills and competitive drills. It includes a series of whistle commands for players to sprint, control the ball, and take shots at goal, followed by a speed and agility ladder drill that focuses on improving player fitness. The drills are structured to maintain engagement and provide effective training during sessions.

Uploaded by

PapNorbert
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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Strength and Power, and Speed and

Agility
by Dave Clarke in Fitness and Diet, Warm Ups
 PRINT

Strength and Power
This is an excellent warm-up that practises good ball skills whilst getting
players ‘switched on’ in terms of movement, speed and ball control. Players
should get a good feel of the pace of the ball when they take the shot at
goal – the ‘race’ adds pressure.
SET UP

Arrange the players in pairs and tell them to react to your whistle. You need
balls in each part of the warm-up.
HOW TO PLAY IT
 Whistle 1 – the players sprint into the first area where the first one to the
ball must keep it and hold the other player off. After 15 seconds the coach
whistles again…
 Whistle 2 – the players leave the ball and sprint into the second area, again
trying to be first to the ball and hold the other player off. After 15 seconds
the coach whistles again.
 Whistle 3 – the players react and sprint to get a first time shot at goal. The
players then become servers. The servers now jog back to the starting
position. The whistles work on a conveyor-belt effect. On each whistle a
new pair is entering an area that the previous pair has just left.

Speed and Agility Ladder


This five minute fitness drill can be used during your training sessions for
a quick break to help coaching points sink in, or as an incentive for a drinks
break.

Speed ladders are excellent for player speed and fitness but if you haven’t
got one you can mark out the rungs of the ladder with cones.
HOW TO DO IT
 Forward hops – 3 in 1 out
 Hop forward on one leg
 One hop in each square
 Every 3 hops step once out of the ladder onto the other leg
 Continue this sequence until ladder is complete
 Ground contact on balls of feet. Repeat 5 times.
 Rest 60 seconds between repetitions.

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