Part of playing youth football means that you have to work on your coordination, agility and balance to excel in sport.
Practicing football scale exercises or football cone exercises are an excellent way to work on these qualities, as they allow you to become the best version of yourself during a football game.
These football speed scale exercises will allow you to exercise your muscles at the highest level possible, such as a cardio training.
Most agility scale exercises allow the muscles to exercise to the maximum, followed by a low -intensity rest period and another round of intense training.
To warm up and improve your agility and improve football, this is six of the best football training scale exercises.
1. High side knees
Side High Knees is a drill of agility scale from side to side to improve agility, work and speed. Beginners and advanced players can perform the lateral drilling of high knees.
https://www.youtube.com/watch?v=AI3XG4IDZVS
The main focus of this drill is to keep the work fast maintaining good coordination and balance.
Players must start sideways at one end of the training ladder to perform high -knee lateral drilling.
The player must lift his right foot and lift his right knee to the waist, placing his foot in the first box on the stairs. The player will lift the left knee to the waist and put his left foot in the first box.
Your athlete repeats the same process when the second foot touches the ground. Once the player reaches the other end of the ladder, he can repeat the drill, starting with the opposite foot.
A set is equal to two performances, and the player should make at least a thirty-second break before starting another set.
2. Salt jacks
A jack scale drill can help football players improve their coordination, strength and balance. To make this drill, you must jump with two feet inside the staircase before you flow forward. You should land with both feet on both sides of the next step.
Then you have to continue along the football ladder alternating your feet on and off the stairs. While performing the Jacking Jack scale drill, raise your arms over your head when you jump, as you would with a typical jumping.
3.
When you make a mixture of one leg legs on the stairs to football, one of the feet stays out of the ladder and the other foot gets angry and out as you continue the drill.
To begin with, align -you are on one side of the stairs and quickly touch the foot inside the step and return before passing to the next.
When one foot touches in and out, the other foot should be kept and continue in a straight line. Once you have completed the ladder, start again with the opposite foot. One -leg shuffle is one of the best working exercises.
4. Speed Tissors
The simulation of speed scissors mainly focuses on improving foot speed, coordination, ball control, balance and agility.
Speed scissors help you move your legs as quickly as possible while constantly changing the direction of movement.
The direction of the movement of your body remains the same.
https://www.youtube.com/watch?v=idGIPFYMCQW
To start the speed scissors, put -ye on one side of the ladder and face it. Jump with your feet and earth so your legs climb.
One foot should be in the first box and the other should go back to the back. Jump again and change your legs, like a scissor, in the air. When you land, the leg behind it should now be the main leg.
Continue to move along the stairs and, when you reach the end, start the drill again with your opposite leg.
5. Hopscotch
Hopscotch scale exercises should be easy to perform, especially if you have played in Hopscotch before. Hopscotch drill helps improve slowdown, explosivity, acceleration and ability to change directions rapidly.
You have to jump and get out of the boxes with speed while making precise movements.
To begin this drill, put -you at one end of the speed scale while facing forward. Jump with both feet on the first box. Then push your feet out of the stairs without rest. The ladder should be in the middle of the feet.
Jump to the second box with both feet and sprout immediately outside the box. Repeat this pattern to complete all the boxes on the speed scale.
6. ICKEY Shuffle
The Ickey Shuffle football scale drill requires a lot of coordination and is a high intensity drill.
https://www.youtube.com/watch?v=AW-b-hlu5zq
To begin this drill, start on the scale before working, diagonally and on the scale. Start from the left and then mix -you on your right. Both feet should be placed inside a step.
Almost instantly, his right foot should be placed outside the crust, pushing him. When you remove it from the track, step on the left foot to the top and put your right foot.
Then take the left foot, put it on the outside of the step, using this foot to move forward. While doing this, put the right foot on the next step and repeat the movement.
Frequently Asked Questions
Which muscles do you use for football scale drills?
When performing scale agility exercises for football, it is usually used muscles In the core, quads, hips, calves, hamstrings, low back, biceps, triceps, shoulders and buttocks.
These lateral movement exercises help to develop strength in these muscles, which is essential to help -to act at the best.
What is the point of football speed stairs?
Football scale exercises help players to improve speed, balance, agility and coordination with football.
Speed training teams, such as football stairs, help improve your movements in the field, help you to have fast feet and improve your performance when playing against the opposing team.
How often do you have to do football scale exercises?
You can start practicing speed staircase exercises once a week. Once you create more resistance, you can practice these training exercises two to three times a week. Each training program of the football scale or exercises usually have a maximum of ten to twenty minutes in the training sessions.
Final thoughts
Football scale exercises are an effective way to improve speed, agility, coordination and balance.
While a football scale is an excellent type of training teams to help improve your football skills, the Open Goaaaal 3-EN-1 coach is another great tool to help you improve your home skills.
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