Sprints and Shuttle Drills for Speed and Agility
At AA programs like Aquinas Institute Little Irish, speed and agility are crucial for success on the field. One effective drill to improve S players' quickness is the 5-10-5 Shuttle Drill. This workout targets acceleration, deceleration, and change of direction. To set up the drill, place cones 5 yards apart in a zig-zag pattern. Players start at one end, sprint to the first cone, then shuttle back to the starting point, and finally sprint to the second cone. Perform 3 sets of 5 reps, resting for 30 seconds between sets. Coaching cues include: 'Fast feet, slow hips,' and 'Change direction, don't slow down.' This drill translates to game performance by improving S players' ability to quickly close gaps and cover receivers in man-to-man coverage.