Speed and Agility for 7A S Players: The St. Rita Mustangs' Shuttle Run Drill
To improve speed and agility, the St. Rita Mustangs' coaching staff has developed a shuttle run drill tailored for their 7A S players. The drill consists of 3 sets of 10 reps, with 30 seconds of rest between sets. Players start at the 5-yard line, sprint to the 10-yard line, then backpedal to the 5-yard line, before quickly changing direction and sprinting to the 15-yard line. The key coaching cues are to emphasize explosive acceleration, rapid change of direction, and proper footwork. This drill translates to game performance by simulating the quick cuts and changes of direction that S players will face on the field. By incorporating this drill into their summer training, St. Rita's S players will be better equipped to make plays and create turnovers in the fall.