Exercises

Sports Training Programs by the Pro

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Sprint to Backpedal

Sport: Basketball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– From the starting position, sprint forwards to the third marker – At the third marker backpedal (backwards running) to the second marker – At the second marker sprint […]

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Seated Running Arm Action

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Speed, Agility Muscle Group: Shoulder Equipment: Nil Exercise Description– Sitting upright on the ground with both legs stretched out in front of you, drive your arms forwards and backwards […]

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Spin Turns

Sport: Basketball Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Jog forward for 5m to the first marker – On the marker spin right or left – As you come out of the spin, plant your outside foot […]

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Soccer Agility Poles Drill

Sport: Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Hurdles, Agility Poles Exercise Description– Set up 4 low hurdles or cones 0.5m apart in a straight line – Place 2 agility poles 5m out and 5m to either side of […]

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Seated Box Jumps

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Strength, Power Muscle Group: Glutes, Quads, Calfs Equipment: Box Exercise Description– Position a box a couple feet to the side of a bench – Seat yourself on the bench […]

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Soccer Agility Square and Sprint

Sport: Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– Set up the markers in a 5m square – Each corner of the square has a different coloured cone – Upon partner calling a colour the player sprints […]

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Soccer Agility Shuffle

Sport: Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Markers Exercise Description– From start line, have a marker at 5m – At the start line with your back to the marker, volley and header a ball back and forth with […]

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Scorpions

Sport: Rugby League, Rugby Union, Touch Football, Basketball, Netball, Soccer Focus: Flexibility, Core Muscle Group: Abs, Lower Back Equipment: Nil Exercise Description– Lay on your stomach with your arms straight out to your sides and your feet together – Lift […]

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Soccer Hurdle Agility

Sport: Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Markers, Hurdles Exercise Description– Set up 3 low hurdles to either side of your starting position – Start passing the ball with a partner back and forth – On your partners […]

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Soccer Agility Square with pass and sprint

Sport: Soccer Focus: Speed, Agility Muscle Group: Running Equipment: Markers, Ball Exercise Description– Set up the markers in a 5m square – Each corner of the square has a different coloured cone- Upon partner calling a colour the player sprints […]

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