Football/Soccer Session (Academy Sessions): Fitness drill with ladder and hurdles

Ladder and Hurdle drill

Method: Ladder and Hurdle drill

Session:

This drill is mainly focused to improve player fitness in pre-season.

Ladders is to improve the feet movement to go faster.

Hurdles will provide players to adjust their feet and maintain balance.

Drill explanation:
1) On the Ladder two feet forward and then on hurdles jump and then land also on both feet. (Repeat this 3 times).

2) On the Ladder two feet sideways and then on hurdles jump and then land on the right leg. (Repeat this 3 times).

3) On the Ladder shuffling feet in and out and then on hurdles jump and then land on the left leg. (Repeat this 3 times).

4) On the Ladder in and out and then on hurdles jump and then land also on both feet. (Repeat this 3 times).

Coaching points:

Ladder drills:

1) Keep your feet nice and light.

2) Hand-foot coordination.

3) Make sure your heal doesn't touch the feet.

4) Nice and explosive, nice and strong.

Hurdle drills:

1) Keep your feet nice and light.

2) Focus on correct landing.

3) When landing on one foot, the other foot follows the next step.

4) Don't jump higher but nice and medium.