By
Maren Rojas
Region
1 ODP Goalkeeper Staff
REST
TIMES FOR ALL OF THESE IS 1 TO 1 (THEREFORE IF IT TAKES YOU 30 SEC. TO DO IT, REST FOR 30
SEC.)
1. Criss cross side to side
set up 12 cones approx. 6 yds. Apart and staggered
Shuffle side to side between no crossing legs! - Explode between cones really
pushing off
6x
2. Side to side slalom
Set up 12 cones in straight line about 2 yds. Apart
Side to side slalom through
4x
Two footed slalom
4x
Quickness slalom
4x
3. Dot Drill
Cones are in
a square 2 yds. Apart one whole rotation up & back is counted as 1, the drill is
continuos so do all 30 x in a row
1. 2 feet apart, 2 together, 2 apart
6x
2. Rt. leg figure 8
6x
3. Lt. leg figure 8
6x
4. 2 feet apart, 2 together, 2 apart & turn
6x
5. 2 feet apart, right foot, 2 apart, left foot
6x
4x - try and beat first time
4.
Make a square out of cones/shoes/etc, which is 2yds apart in width and height:
4x -one footed figure 8’s for 45 seconds
4x -two footed figure 8’s for 45 seconds
5. 2 cone jumps
-
keep knees up to chest (if you have had knee surgery, no knees to chest but still
explosive side to side)
1 min
45 sec.
30 sec.
15 sec.
10 sec.
5 sec.
6. Cone shuffles
Cones 10 yds. Apart
Must shuffle, no crossover of feet - keep butt low
1 set = 10 x (to one cone is 1, and then back to next cone you’re at 2, etc.)
Do 4 sets with 20
sit-ups in between as rest - do them quickly!
7. Rope ladder - you can use a sideline to help with
spacing or make marks with your cleats!
High knees every square in the 1st two grids
4x
High knees every other square in 1st 2 grids
4x
Skip middle grid and hit every opposing square
4x
You can use shoes or cones or whatever and make your grid look like:
8.
Mirror fakes with partner 2 cones 10 yds. Apart
Try and fake out partner and race to
cone - 5 x and switch partners