SPEED-QUICKNESS

Emphasize short (5-15s) high intensity drills with 60-90s rest intervals. Players need to be fresh to emphasize technique, push-off, and leg turnover. Speed can also be enhanced by lowering body fat and increasing muscle mass.

running stairs uphill sprints downhill sprints

high knees backward run sprints of 20-40m

lateral shuffles plyometric & agility drills also train speed