BENEFIT: Game speed

EXPLANATION: Performed with a staggered stance, this drill incorporates football dynamics. As soon as you have to move on the field, one foot is in front of the other, which means you have to practice moving from that position. If you only train with your feet square, you’re not preparing for the game and not getting the most out of your training.

INSTRUCTIONS

• Place 6-inch hurdle 65 inches from 18-inch plyo box

• Start with feet shoulder-width apart, right foot one to two feet in front of left (if right handed)

• When partner drops tennis ball, jump off both feet, over 6 inch hurdle and land on box

• Perform 8 sets of 10 reps