Quick Feet

Aim/Focus:

• Insures player’s are properly warmed up.

How to Play:

• Set up the warm up as shown – 3 groups each with a speed ladder, 4 small hurdles and a cone at either end.
• Players move forward through the ladders then onto the hurdles and jog to the end cone.
• Ensure that sideways movements are also used through the ladders and hurdles.
• Increase the intensity as the warm up progresses e.g. once players pass the last hurdle they run at ¾ pace to the end cone, and then they progress to a sprint.
• Use different exercises through the ladders e.g. 1 foot in each rung, 2 feet in each rung, high knees, sideways etc.

Progression

• Increase the difficulty of the ladder exercises
• Punish mistakes through the ladders – this emphasises technique over speed.

Equipment

• Ladders
• Cones
• Hurdles
• Stopwatch & Whistle