Special Equipment
Side to Side Box Shuffle
Stand to one side of the box with your left foot resting on the middle of it. To begin, jump up and over to the other...
Single-Cone Sprint Drill
This drill teaches quick foot action. You need a single cone. Begin standing next to the cone with one arm back and o...
Single-Leg High Box Squat
Position a box in a rack. Secure a band or rope in place above the box. Standing in front of it, step onto the box to...
Single-Leg Hop Progression
Arrange a line of cones in front of you. Assume a relaxed standing position, balanced on one leg. Raise the knee of y...
Single-Leg Lateral Hop
Stand to the side of a cone or hurdle. To get into the start position, stand on one leg with your knee slightly bent....
Single-Leg Stride Jump
Stand to the side of a box with your inside foot on top of it, close to the edge. Begin by swinging the arms upward a...
Seated Hamstring and Calf Stretch
Loop a belt, rope, or band around one foot. Sit down with both legs extended . This will be your starting position. L...
Seated Head Harness Neck Resistance
Place a neck strap on the floor at the end of a flat bench. Once you have selected the weights, sit at the end of the...
Sandbag Load
To load sandbags or other objects, begin with the implements placed a distance from the loading platform, typically 5...
Seated Band Hamstring Curl
Secure a band close to the ground and place a bench a couple feet away from it. Seat yourself on the bench and secure...