Improve foot speed, foot coordination, and acceleration.
Place 8 to 10 agility poles parallel in a row, and increase the spacing between each pole gradually. The pole spacing should start at 1 foot (30 cm) and gradually increase to 2 yards. Place a cone 2 yards behind the first pole to mark the starting point.
Players start behind the cone. At your signal, the first player runs over the poles, making sure to adjust her stride length as she goes over each pole. Upon reaching the last pole, she should be running at speed, with long strides, and finish with a 10-yard sprint. Each player performs 5 to 10 repetitions.
• Concentrate on organizing your feet before going for speed. Use your arms to help balance. Increase foot speed as the pattern becomes easier to perform.
1. Rather than gradually increasing the distance between the poles, vary the distance from short to long so the players have to speed up and slow down as they go over the poles.
2. Add a technical action at the end of the sprint:
f. Any combination of techniques