Speaker 1: We’re going to start moving into
a little bit of football training here. Use cones, use bags, use whatever you got. The
most important this is you’re doing the work at 100 percent intensity. We got here six
rows of cones. It’s going to simulate a bag. In this drill, we’re going to place two down
a little bit farther to let ourselves get out and sprint after we get through the cones.
This drill here we’re going to sprint forward, we’re going to shuffle from side to side;
I’m going to go to about half speed, show us what we’re doing here. You’re going to
give it as shuffle. You’re going to come up to the next cone, and we’re going to try to
get somewhere. It’s a little bit of linear, lateral, movement we’re trying to work on.
When he gets to the end, he’s going to sprint it out. Jog on back here. Notice he’s got
the bands on. The reason why we use KBands is to use the
resistance to build a little bit of hip strength and drive our leg up with power. When we do
these we’re going to go about six to eight reps with resistance and then we’re going
to move down from four to six without to really start working with the lighter feeling in
our legs and develop that speed. Let’s go ahead and go at a couple, full speed here.
Notice he’s really planting on that outside foot and he gets out and goes. Let’s take
a quick look while he gets back here. When you get in this position, you want to be in
a balanced, low position. You’re going to shuffle as you get to the point where you’re
going to go the other way, make sure you get a good base and stay centered.
If you leave this foot out too wide, you’re not going to be able to get out and go. If
you leave it too close, you’re not going to be able to shift your weight, evenly, to get
to the next cone. So make sure you get in a place where you’re balanced, shift and go.
Let’s see another one here. Full speed, he’s got quick feet, he’s planting that outside
foot, he’s low. He’s got power, he plants and gets out and go. Good, remember six to
eight with resistance four to six, without. Want to go one more with resistance, and then
we’re going to do a couple for you, without. Get out and go, get out and go. Be quick,
be quick. Hit it, and go. Good. Each of these exercises, make sure that you sprint through
the cones, pull up, walk back. You want to work at 100 percent intensity, so if you lose
your breath, slow it down a little bit because we’re not going to use this as much as conditioning
as we want to use fast feet. You can go ahead and unclip. Good. Now here,
make sure your first rep, you keep a good center of balance. You don’t want to get out
of control now that your legs are going to feel a little lighter. You still got to make
sure you keep your center and work to make your feet move faster. All right, you ready?
Here we go. Come on, move, move, move; be quick, be quick, be quick. Get out and go.
Good, great job. Walk it back, take a deep breath, slow your body down. Here we go; be
quick, be quick. Get around, get around, get around. Be quick, get out and go. If you get
any rubbing or anything like that, make sure to wear sliders underneath. It’ll hold your
bands still. Always work with resistance. Work as fast as you can. Stay centered. Keep
your balance and push the pace. [End of Audio]
Duration: 3 minutes and 25 seconds