Linear Speed, Acceleration and Change of Direction are extremely important to any sport. Through development of these mobility attributes, we can influence an athlete’s performance by affect an athlete’s ability to create separation, and respond to the unpredictable flow of competition.
| Name | Skill Level | Description | Coaching Keys | Athlete Risk | Risks | Progression | Regression | Equipment Required | Video |
|---|---|---|---|---|---|---|---|---|---|
| Line Hops | 1 | Bounce on balls of feet back and forth over yard line while square to line. | Bounce on ball of foot and feet together.. Heels off the ground. | Low | Tripping, Player Spacing | Add Speed, Go to Single Leg Line Hops | Remove Speed | Yard Line | View |
| Lateral Line Hops | 1 | Bounce on balls of feet back and forth over a yard line while facing down the line. | Bounce on ball of foot and feet together. Heels off the ground. | Low | Tripping, Player Spacing | Add Speed, Go to Single Lateral Leg Line Hops | Remove Speed | Yard Line | View |
| Single Leg Line Hops | 2 | On a Single Leg. Bounce on balls of foot back and forth over yard line while square to line. | Bounce on ball of foot. Heels off the ground. | Low | Tripping, Player Spacing | Add Speed | Remove Speed, Go to Line Hops. | Yard Line | View |
| Single Leg Line Lateral Hops | 2 | On Single Leg. Bounce on balls of foot back and forth over a yard line while facing down the line. | Bounce on ball of foot. Heels off the ground. | Low | Tripping, Player Spacing | Add Speed | Remove Speed, Go to Lateral Line Hops. | Yard Line | View |
| Pogos | 1 | Bouncing on balls of feet with legs together while moving forward. | Bounce on ball of feet and feet together. Heels off the ground. | Low | Tripping, Player Spacing | Add more distance. Go to Single Leg Hops. | Remove Speed. Focus on technique. | 10 Yards or more. | View |
| Vertical Pogos | 1 | Bouncing as high as you can on balls of feet while moving forward with legs together. | Bounce on ball of feet and feet together. Heels off the ground. | Low | Tripping, Player Spacing | Add more distance. Go to Single Leg Hops. | Remove Speed. Focus on technique. Move to Single Leg Hops. | 10 Yards or more. | View |
| Lateral Pogos | 1 | Bouncing on balls of feet while moving lateral with legs together. | Bounce on ball of feet and feet together. Heels off the ground. | Low | Tripping, Player Spacing | Add more distance. Go to Single Leg Lateral Hops | Remove Speed. Focus on technique. | 10 yards or more. | View |
| Single Leg Hops | 2 | Bouncing on a single leg while staying on the ball of foot while moving forward. | Bounce on ball of feet. Heels off the ground. | Low | Tripping, Player Spacing | Add more distance. | Remove Speed. Focus on technique. Go to Pogos. | 10 yards or more. | View |
| Single Leg Lateral Hops | 2 | Bouncing on a single leg while staying on the ball of foot while moving lateral. | Bounce on ball of feet. Heels off the ground. | Low | Tripping, Player Spacing | Add more distance. | Remove Speed. Focus on technique. Go to Lateral Pogos. | 10 yards or more. | View |
| Single Leg Vertical Hops | 3 | Bouncing on a single leg while staying on the ball of foot while hopping with vertical hop. | Bounce on ball of feet. Heels off the ground. | Low | Tripping, Player Spacing | Add more distance. | Remove Speed. Focus on technique. Go to Single Leg Hops. | 10 yards or more. | View |
| Lateral Push | 1 | Face Lateral. Lift front foot and push for distance with back leg. | Check the technique and pushing for distance. | Low | Tripping, Player Spacing | Add distance. | Remove Speed | 10 yards or more. | View |
| Bounds | 1 | With Straight legs, drive with toes for distance. | Focus on the drive from the toes. | Low | Tripping, Player Spacing | Add distance and speed. | Remove speed | 10 yards or more. | View |
| Driving Bounds | 1 | Skipping for distance. Drive horizontal forward. | Focus on the drive. | Low | Tripping, Player Spacing | Add distance and speed. | Remove speed | 10 yards or more. | View |
| Squat Jumps | 1 | In Squat position, Jump vertical. | Focus pushing vertical and land on toes. | Low | Tripping, Player Spacing | Increase Reps. | Remove Reps. | Yard Line | View |
| Alternating Lunge Jumps | 1 | In Lunge position, Jump vertical. Switch Legs | Focus pushing vertical. | Low | Tripping, Player Spacing | Increase Reps. | Remove Reps. | Yard Line | View |
| Name | Skill Level | Description | Coaching Keys | Athlete Risk | Risks | Progression | Regression | Equipment Required | Video |
|---|---|---|---|---|---|---|---|---|---|
| High Knees | 1 | Run while being knee forward as high as you can. | High Knees. As many steps as you can. | Low | Tripping, Player Spacing | Add distance. | Remove Speed. | 10 yards or more. | View |
| Butt Kicks | 1 | Run while kick your butt with your feet. | As many steps as you can. | Low | Tripping, Player Spacing | Add distance. | Remove speed. | 10 yards or more. | View |
| Carioca | 1 | Crossing legs while moving lateral. | Watch the technique | Low | Tripping, Player Spacing | Add distance | Remove speed | 10 yards or more. | View |
| Marching | 1 | March with High Knees | Ensure that the knees are high. | Low | Tripping, Player Spacing | Move to A Skip | Remove speed | 10 yards or more. | View |
| A Skip | 2 | Skip while bouncing between skips | Focus on technique. | Low | Tripping, Player Spacing | Move to B Skip | Remove Speed | 10 yards or more. | View |
| B Skip | 3 | Skip while bouncing but claw foot to ground. | Focus on technique. | Low | Tripping, Player Spacing | Add distance. | Remove speed. | 10 yards or more. | View |
Please contact our coaching director for more information, or assistance with any drills on this page.