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OVERSPEED TRAINING PROGRAM
Pre-Season
OverSpeed Specific Agility Microcycle
3 weeks
WARM-UP: 10 min total:
1. Variety Jogging 6 min; Stretching 4 min
MODEL EXERCISES (OverSpeed Agility Drills):
1. Running The players always run forward or backwards with switching
the body position at the end of each shuttle dribbling a ball.
Forward/Forward
Backwards/Backwards
3. Lateral
Dribble Dribble the ball with only one leg.
Forward/Forward with left side resisted, right assisted
Forward/Forward with right side resisted, left assisted
4. Multi-direction Movement One player is dribbling with shuffle
always Left Side Forward for one shuttle, alternate with one shuttle Forward
dribble, than the player will do Right Side one shuttle Forward, combined with
one shuttle Backward dribble. Alternate till the time is over.
Left Side Shuttle/Forward Dribble
Right Side Shuttle/Backwards Dribble
5. Zigzagging dribble the ball. The best way to that drill is to
combine the players from two pairs, playing offence-defense. The offence always
dribbles the ball zigzagging and at the edge of each shuttle surrenders the ball
and becomes a defender.
Forward/Backwards
Backwards/Forward
6. OverSpeed Run 5x40 yd
COOL DOWN 6 min total:
7. Jogging 3 min, Stretching 3 min
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