Speed and Agility for Waunakee Warriors S Players
Waunakee Warriors S players can improve their quickness and agility with the 'Ladder to the Hole' drill. This drill targets the rapid acceleration and deceleration required for success at the 4A level. Set up a ladder on the field and have players perform the following sequence: 3 sets of 10 reps, resting for 30 seconds between sets. Begin in a 3-point stance, then explosively jump through the ladder, landing softly on the balls of the feet. Immediately transition into a change of direction, quickly pivoting 90 degrees to the left or right. Focus on keeping the knees bent, weight centered, and eyes up. This drill translates to game performance by improving a player's ability to quickly accelerate and change direction, allowing them to stay with receivers and cover more ground on the field.