KICK OFF Training

Agility and speed are critical for outmaneuvering opponents and reacting quickly during matches. Start with ladder drills to improve footwork. Perform 3 sets of 10 repetitions, focusing on high knees, side shuffles, and quick hops through the rungs. For directional speed, set up 6-8 cones in a zigzag pattern, spaced 3-4 meters apart. Sprint through the cones, changing direction sharply at each one. Repeat this drill 6-8 times.

Incorporate resistance training with sprint parachutes or resistance bands. Perform 5 sprints of 20 meters, resting 60 seconds between each. This builds explosive speed and strength. For reaction training, have a partner give random cues (e.g., pointing left or right), and sprint in the indicated direction. Spend 15 minutes on this drill to enhance your reflexes and agility.