15 cones , 2channels , cones can be any distance apart but start at 10m and vary from there
Players run up 2 cones , run back 1 cone , run forward 2 cones , back 1 cone etc. The drill continues Up 2 Cones Back 1 Cone. At the end the players go outside the grid and jog back.When the first players are going forward for the second time , start the next line, and so on.
Variations:When the players reach the cones going forward get them to do various exercises ..situp , pushup..The best being the pancake where the player dives to the ground on his front then flips himself onto his back then back to his front SIMULATING THE CONTACT COMPONENT then explodes up then onto the next cone.
Increase the number of players in the line going up and insist that they maintain the defence line. They must talk and communicate and encourage the slower players and keep the defensive line together.
This can turn into a defensive drill (and I quite often do that )and emphasise the talking component ofUP OUT....see more in the defense section in the library.
To practice the up and out together as a defensive drill use 2 channels of cones and get the working group to go up 1 level , across to the other channel, and up to the next cone ,touch the ground or do the prescribed exercise then together back 1 cone..continue til end then they all shout KICK and turn and sprint back to the start...to play a ball tossed there by the coach?......
Here we are simulating a group of players ...2-5 ...working together to keep a defensive line through 3 tackle simulations and then because this defensive pressure is organised and talking ...the oppn kick behind us .... so we have to practise that as well...
ABC'sThese drills involve 3 players doing a variety of things over a variety of distances.
The heavy lifting drills would only be suitable for senior players. Shown below are two examples of ABC drills - your imagination is the only limit to the ABC drills that you can run.
They are primarily fitness drills but having to work together, encouraging team mates, and relying on others encourages teamwork and team spirit.
Penalties for the losing team encourages maximal effort. Penalties are at you discretion, but should be kept to a minimum - the players are working hard enough.Keep plenty of water available and encourage your players to drink it during the exercises.
Only perform after an adequate warm up and stretch. A sprints from the start to the 40m line and back. When A crosses start line, B sprints up and back. When B crosses start line, C sprints up and back. When C returns to the start line, he links arms with A&B and in that manner all 3 sprint to 40m line and back.
Repeat three times over the 40m distance, with the order changed as shown in the diagram.
This results in each player doing the double leg.Repeat over the longer distances.
A Piggyback's B to the other sideline and drops him off. A sprints back and picks up C. A piggyback's C to the other sideline and drops him off. All three players link arms and sprint back. Repeat three times between the sidelines, with the order changed as shown in the diagram. This results in each player doing the double leg.Repeat over the longer distances, doing the full length of the field really tests the players.
