Week 29 Agility & Speed Circuit

Instructions/Setup:

This pre-season practice is designed to boost agility, dribbling, and speed. Two players work simultaneously, each at different stations. One player dribbles with the ball while working through a series of agility exercises before tagging in their teammate. The circuit aims to enhance quick transitions, sharp skills, and the ability to maintain high-intensity training throughout. The exercise ensures that players develop agility and dribbling skills while also improving their overall speed and fitness.

Coaching Notes:

• Agility and Speed – Focus on rapid changes of direction and improving footwork. Players should work on keeping their body low and maintaining balance during quick transitions.

• Ball Control – Emphasize close ball control while dribbling through cones or obstacles. Ensure that players keep the ball close and are able to make quick, precise touches.

• Teamwork – Encourage communication and coordination between teammates. Each player must be aware of their role and timing to ensure smooth transitions between the different stations.

• Endurance – As this is a high-intensity drill, encourage players to maintain their energy and focus throughout the session. Quick, sharp movements should be performed at maximum effort to build endurance and speed.

Progression 1: Increased Intensity

Increase the speed of the circuit and reduce rest time between turns. This progression tests players’ ability to maintain intensity and control while performing under fatigue.

Focus: Develop stamina and maintain quick, sharp movements over extended periods.

Progression 2: Add Pressure

Introduce defenders to the circuit, forcing players to make quick decisions under pressure while still focusing on agility and speed. This progression replicates game situations where players need to make decisions while being closely guarded.

Focus: Enhance decision-making and ball control under defensive pressure.