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Speed & Agility

1-to-1 Agility With The Ball

Improve foot speed and change of direction

Speed & Agility
Dribbling
Ball Mastery

1-to-1 Agility With The Ball is a 10-minute speed & agility drill for 1-2 players, suitable for Under 7 to Adults at beginner, intermediate level. You need balls, cones, ladder. Below you will find the objective, the set-up, how to run it, coaching points, common mistakes, progressions, regressions and variations.

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Speed & Agility
Dribbling
Ball Mastery
Warm Up
Beginner
Intermediate
1-to-1
Agility Kit
Foundation Phase
Youth Friendly
Adult Suitable
Quick 10 Minutes
Individual Session

Duration

10 min

Players

1-2

Pitch size

15 x 10 yards

Ability levels

Beginner / Intermediate

Pitch diagram

Pitch set-up: 1-to-1 Agility With The Ball1215 x 10 yards

1-to-1 Agility With The Ball — 4 gates — score by travelling through · 15 x 10 yards

Step 1 of 3Player completes the ladder pattern then accelerates onto the ball.

  1. 1. Player completes the ladder pattern then accelerates onto the ball.
  2. 2. Dribble at speed through the finish gate, jog back and reset.
  3. 3. Six reps with a different ladder pattern each time.
  • Cones mark the area
  • Cone gates to dribble / pass through
  • Ball
  • Agility ladder
  • Solid arrow = pass, thick = shot, dashed = run / dribble

Objectives

  • -Improve foot speed and change of direction
  • -Link agility work straight into a ball action
  • -Prepare the body for individual technical work

Setup

  1. 1Ladder or six flat cones in a line.
  2. 2Ball placed five yards beyond the last rung.
  3. 3Finish gate marked ten yards further on.

Coaching instructions

  1. 1Player completes the ladder pattern then accelerates onto the ball.
  2. 2Dribble at speed through the finish gate, jog back and reset.
  3. 3Six reps with a different ladder pattern each time.

Coaching points

  • -Fast feet, quiet contacts on the ground
  • -Arms drive to help the acceleration
  • -First touch on the ball pushes into space, not under the feet
  • -Sharp deceleration through the gate under control

Common mistakes

  • -Heavy, flat footed landings
  • -Slowing down before reaching the ball
  • -Touch too heavy so the ball runs away

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