Ladder Drills (Courtesy of Fitnet.com)
Used to gain speed in footwork, lay out a rope ladder, or chalk out an area with
approximately 15 inch squares. Combining ladders so that you go both forward and side
ward's, will give you rapid results. The numbers indicate the order to run in.
Single leg run
2
6
4
1
3
Aim to run on the ball of your foot, without
catching the rope or chalk lines.
5
= Left foot
1
3
5
7
2
4
6
8
9
10
= Right foot
Double leg run; aim to run at speed through
the rope ladder, pumping with your arms.
11
12
= Left foot
= Right foot
Double side step
Run through the ladder in a sideways direction,
1
2 3
4 5
6 7
8 9
10 11 12
with either double or single leg.
= Left foot
= Right Foot
6
12
18
Ickey Shuffle
2
4
8
10
14
16
1
5
7
11
13
17
As with the double run, but this time every third
step comes outside the rope.
= Left foot
9
3
= Right foot
15
Cross over's
1
2
3
4
5
6
Side step through the rope, taking your leading
leg both in front and then behind the trailing leg.
= Left foot
= Right foot
By performing these drills in both directions,you will soon realize that you are better on
one side than the other. Aim to work on your weaker side for greater improvements in
your game.
Ball Drills
Becoming the fittest and strongest player on the pitch is pointless, unless you can handle
the ball under extreme pressure well. Turning at speed, passing, catching and kicking is
all skills that you can work on, ideally as a team on the pitch.
THE FOLLOWING EXAMPLES ARE OF SUITABLE BALL DRILLS
Ball Pick Up Working in pairs, ideally with a minimum of 6 balls. Lay the balls out in a zig zag
formation between 5 and 20 meters apart. One of you will sprint forward, pick up the ball and
pass it back. On catching the ball the second partner sprints forward to place the ball on its
original position. Work at speed changing roles at the end.
High Ball Pickup Working on your own, sprint for a minimum of 30 meters around a marker. On
reaching the marker, turn and either kick the ball or throw it backwards in the direction of the
second marker, and aim to catch it and sprint forward onto the next marker. Repeat this for the
third and forth markers then sprint forward for a try.
Speed Turn Place a number of markers in any formation, an M Shape, is a good guideline.
Sprint as fast as you can around each marker. Ideally place the markers close together 5 – 10
meters apart. Perform the same drill, however run backwards, or sideward’s around each of the
markers.
Ball Drops Set out a circuit with a number of long straights in it, 20 meters, with a short U-turn
followed by a 10-meter sprint. On the long straight either throw or kick the ball so that it
bounces close to the marker, aim to predict the bounce, picking the ball up then moving rapidly
around the markers in their set order.