Chartiers Valley Lady Colts LSA Section

Chartiers Valley Lady Colts

(LSA) Lateral Speed and Agility Development

Summer Program

General Information:

1. This should be a major portion of your program for the summer as the game is played in multi-directions. Your ability to decelerate, stop momentarily, and re-accelerate will e critical to your success on the field.

2. At each block interval you need to be a self-evaluator of your progress by timing yourself on the drills. Adjust your training if necessary.

3. There shouldn’t be more than a 10% drop in your performance from your last test evaluation (Agility cone test).

4. Perform the warm-up prescribed before each LSA session (this includes the functional stretches listed).

LSA – Dynamic Warm-Up

(20-30 yard Distance on field/track)

Functional stretches (see attached) (5-10 minutes)

Active Warm-up: (10 minutes)

a. “S” run (forward/backward) *work arms in overhead, cross body, or alternation

swinging fashion as you move.

b. Carioca

c. Skip (forward/backward)

d. Alternation Step & Touch (forward lunge and touch foot with opposite hand each

step).

e. Diagonal plant and cut

f. 360 run (turn while you run)

g. Sprint to Backpedal

h. Backpedal to Sprint

i. Lateral shuffle (10 yards) to sprint

j. Carioca (10 yards) to sprint

Footwork Drills (5 minutes)

(Speed ladder/line on the ground)

Do single/double foot movements

4-5 drills repeat each twice

LSA 1st Block

Active Warm-up: (20 yards)

1. Jog and Twist (forward/backward)

2. Skip (forward/backward)

3. Backward run

4. Carioca

5. Power skip (for height)

Starts: (10 yard Distance working fast hands and feet)

Repeat each start twice

1. Soccer start (athletic position)

2. Staggered stance

3. Balanced start (off one leg)

4. Lateral start (lead foot stepping first)

5. Crossover start (back foot crossing over front foot)

6. Back step (drop right/left foot back, turn and accelerate)

(LSA) 2nd Block

Functional stretch and Warm-up

Drills:

Wheel Drill:

1. Start in the middle of the wheel with an athletic stance.
2. Work around the wheel in a clockwise fashion for the right foot (counterclockwise for the left).
3. Begin drill by stepping with right leg at spoke #1. Take a one step and hold for 3 seconds.
4. Check for good posture and balance during stepping motion.
5. Return to center after each step.
6. Repeat using left leg at spokes 1,8,7,6 and 5.
7. At spokes 3 & 7 use both lateral open step and 6 crossover step.
8. As you increase control of your movement, use 3 steps at each spoke, then 5 steps. Increase the speed of your movements as you improve.

Repeat each drill twice on each leg.

Plant & Cut:

6 cones set at various distances apart

1. Run at each cone (plant) and hold for 3 seconds x 4

2. Run and cut at cones with no stopping x 4

(control base of support at each cut)

3. Change cone distances x 3

4-Cone Drill:

(Sprint-shuffle, backpedal-carioca)

change starting point

**Test and evaluate each drill weekly by timing the drills.**

(LSA) 3rd Block

Drill:

5-10-15 drill

Variations:

1. Sprint-turn – sprint back Start
2. Sprint out – backpedal back
3. Backpedal out – sprint back
4. Shuffle out – carioca back

* Each run is performed in a shuttle fashion (down & back)
* Time each run weekly for an evaluation of progress