Square combo drill into a linear sprint. Includes acceleration, side shuffles, diagonal drives and linear sprints with angled changes of direction.

This Netball drills develops quick lateral footwork then opens up into a 5m return sprint. Combining quick footwork with change of direction and short speed it's a great drill to add into any session.

On the spot Foot Quickness drill.
Fast feet mashed with quick vertical jumps and switches.
Do the drill for up to 10 seconds with the player reacting to calls.

Speed drill: Half Kneeling Sprint Start🚀

This drill is used as a progression from ground based acceleration sprint drills. It is technically a crouch start without hand support. It focuses on posture in starts, encourages a forward lean and an explosive drive through the front foot.

👀Watch our other training videos:

✅Secrets to Effective Movement Prep #1: Movement prep to be ready for action
https://www.youtube.com/watch?v=2Wck9xsmChM&t=19s

✅Core Training: Sprinters Crunch
https://www.youtube.com/watch?v=c30OYjvnYgE

✅Calf Complex self massage
https://www.youtube.com/watch?v=TmfRXAIGSc8

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A 30m Sprint Fly can be used for a Technical Focussed run or to assess Max Velocity performance. The main difference is in the distance used to get into upright running posture and the velocity of the effort.
This video depicts a technical focus 30m fly and highlights three technical positions to view from a performance standpoint.

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Torso Stabilisation
Use this exercise to strengthen torso stabilisers. Use as a part of a complete core training program.

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