Speed & Agility Drill - Forwards & Backwards
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Uploaded by PodiumPerformance on Dec 4, 2011
Looking to improve acceleration, deceleration, speed and conditioning.
Set out a 30m lane with 10m spacing. (10, 20, 30m)
Place different coloured cones at 5, 15, 25m
Run out to the 10m cone, run backwards to the cone behind you (5m)
Sprint to the 20m cone, then backwards to the cone behind you (15m)
Sprint tot he 30m cone, then backwards to the cone behind you (25m)
Sprint to finish
Athletes involved are current Tynedale Colts (& future First XV)
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@TheSCCoach As both depending where we are in terms of the season and periodised plan. Pre season = Technique for acceleration / deceleration. In Season = Conditioning.
For conditioning I would maybe have 5 athletes working (adds some competition) also if I'm working with a squad of 25 - 30 it is a good work rest ratio. Once the first 5 have finished the next 5 go, the ones that have finished walk back to the start (rest period) ready for the next set.
PodiumPerformance 2 months ago
Do you use this drill as conditioning or purely technique?
TheSCCoach 2 months ago