Start with 10 yards, the players sprint 10 yards and
then jog back, continue increasing the length of the sprint
through 30 or 40 yards depending on the age of your players..
In this drill you set up three cones 5 yards apart
in a straight line. Have your players start in a three point
stance at the middle cone. On the whistle they must power
out of their stance and sprint in the direction the coach
points (right or left) to the first cone. After reaching
the cone they must sprint the the cone on the other end
and the turn back and sprint back to the middle cone.
Have your players perform one leg squats. This can be done
with or without weights and should be done in a controlled
up and down manner. (2 sets of 25 reps).
Have your players start in a squatting position. On the
whistle they should explode into as high of a verticle leap
as they can. 5 to 10 reps are good.
Players start with chopping their feet in place as fast
as they can. On the coaches whistle they dive and then jump
to their feet as fast as they can and continue chopping
their feet in a ready position. 15 to 20 reps are a good