SPORT PERFORMANCE / 2 DAYS PER WEEK / ABOUT 40 MINUTES
Agility and change of direction
Cutting + deceleration
Cone drills train planned direction changes. Game agility also requires perception and decisions, so add sport practice rather than claiming a ladder creates game intelligence.
Your weekly sessions
SESSION 1 / Two-cone turns
Brake + cut
Two-cone turns
- Shuttle run — 6 × 10 m with full rest
Heart, lungs and working leg muscles. Run between two cones, slow before turning, plant under the body and accelerate out.
- Rear-foot-elevated split squat — 3 × 8/side
Quadriceps and glutes; adductors and hip stabilizers assist. Rest rear foot on a low bench, descend over the front leg in a comfortable range and rise with control.
- Single-leg calf raise — 2 × 12/side
Gastrocnemius and soleus. Use balance support and move through a comfortable range.
- Pallof press — 2 × 10/side
Abdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
SESSION 2 / Hips and trunk
Strength base
Hips and trunk
- Barbell back squat — 3 × 5–8
Quadriceps with glute support. Set bar securely across upper back, brace, sit between hips to a controlled depth, then drive through the midfoot.
- Dumbbell Romanian deadlift — 3 × 8
Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.
- Suitcase carry — 3 × 30 sec/side
Abdominals, obliques and trunk stabilizers. Walk with one weight while keeping shoulders level.
How to progress
Begin at 60–70% speed for 4 repetitions; raise speed once foot placement and braking stay controlled.
Recovery and weekly placement
Keep bouts short with full recovery; do not place before a hard match.
Continue building your plan
Use the exercise library to review technique, then explore sport guides, recipes and planning tools to fit the week around your life.
General fitness education. Choose loads and ranges that match your ability. This program is not individualized medical care and does not guarantee a particular result.
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