BLACK AFRICA fitness coach and 6mo9 Sports Namibia founder Alfred Ndyenge is providing exercise tips for footballers, and their coaches, to help improve performance levels. This week’s focus is on agility.
Agility drill: Change of direction
Set two cones 10 yards apart, and do the following: Start by facing forward in a staggered stance. On “go”, sprint to the opposite cone. At the cone, regain control, stop as quickly as possible, and back-pedal to the starting point.
At the start, turn your hips, plant your outside foot, and begin side-shuffling back to the far cone. When you reach the cone, plant your outside foot again, and shuffle back to the starting cone.
Repeat the sequence using carioca footwork (side-step, cross-over step, side-step, cross-over behind). After returning to the cone on the last carioca step, plant and sprint past the last cone.
The whole drill (seven changes) should be completed in 20 seconds or less, depending on the age of the athlete.
Rest for 30-45 seconds, and repeat.
See how quickly you can change directions as well as movements, as this is one of the oldest methods to get your body agile and able.
Coaches should also focus on SAQ (speed agility and quickness), as the modern game requires most of the sessions to entail these three components to become top athletes.
Until next time, maintain the fitness!
Coach Alfie
Facebook: Alfie Ndyenge; Twitter: @Alfie Ndyenge; Instagram: Alfie Ndyenge; #6mo9_power
