Speed and Agility for the 5A S Player: The Zig-Zag Shuttle Drill
For S players at 5A programs like Pittsburgh Central Catholic Vikings, speed and agility are crucial components of their game. The Zig-Zag Shuttle Drill is a high-intensity exercise that targets these skills. To set up the drill, divide the field into a 10-yard by 10-yard grid. Place cones at each corner and in the middle of each side. The player starts at one corner, then zig-zags through the grid, changing direction at each cone. The player must touch each cone with their hand before moving on. Perform 3 sets of 10 reps, resting for 30 seconds between sets. Coaching cues include 'stay low and quick,' 'change direction with your feet,' and 'keep your eyes up and focused on the next cone.' This drill translates to game performance by improving the player's ability to quickly change direction and maintain speed while tracking the ball and the opponent.