8/13/2020 - Speed & Agility Practice Plan

Time	Drill
5 Min	Active Stretching Start with a warm up jog of a full length of the field and back Knee huggers (hamstrings): Hug each knee to the chest, moving hips forward High kicks (hamstrings, hips): Kick leg up and across the body towards raised hand on opposite side. Let leg free fall (lightly) backwards. Lateral slides (groin, hips, knees, ankles, lower back): *visualize a line of hurdles* move laterally while ducking under each hurdle. Heel scoops (hamstrings, lower back): Extend leg out in front with heel on the ground. Reach with both hands towards the heel. Come “through the leg” with arms all the way above the head. Toe touches (hamstrings, core): On one foot, reach down and across the body towards the foot on opposite side. Simultaneously reaching behind with unplanted leg.
15 Min	Functional Movement Screen
15 Min	Readiness to Move Evaluation
5 Min	Water
15 Min	3-5 Strength, Speed, Agility Stations
10 Min	Passing Drill
10 Min	Hitch Dodge to Shooting
10 Min	Defensive approaches to Ground Ball
10 Min	Two Man Game Drill
10 Min	1 v 1