Sprints and Shuffles: A Speed Drill for 5A S Players
As the Covington Catholic Colonels prepare for the upcoming season, speed and agility drills are crucial for their S players. One effective drill to improve their quickness and change of direction is the 'Sprint and Shuffle' exercise. Set up four cones in a zig-zag pattern, with 5 yards between each cone. Players start at the first cone, sprint 10 yards to the second cone, then shuffle 5 yards to the third cone, and finally sprint 10 yards to the fourth cone. Repeat for 3 sets of 5 reps. Coaching cues include staying low and fast, keeping the inside foot close to the outside foot, and accelerating out of each shuffle. This drill translates to game performance by improving a player's ability to quickly change direction and accelerate out of cuts, making them a more effective blocker and receiver.