Learn how to use linear and lateral skips with a change of direction in order to improve speed and response time on the soccer field.


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Video Transcription

QUICKNESS DRILL 6 SKIPS Linear and Lateral Skips with the change of direction. We're going to use a five yard distance. Start with straight ahead and backwards, skip straight ahead, pulling the knee up, heel up, toe up, good solid core. At five yards push and come backwards. Step on the line, break forward. Backward, push away from the direction you want to go, the skipping rhythm forces athletes to step down to the ground. Now let's go lateral. Start by skipping in place so you get the skipping rhythm, simply push away from the direction you want to go. Widen out your base of support, the knees come up in front of the body, toes up towards the shin, so we're in a power position to step down and push away. Your core should stay solid, suck in the belly button, tuck in the back. Now let's do the same drill, skipping with a change of direction, except for I'm going to tell him when to change a direction, he has to respond to me. Ready? Go! Back! Forward! Back! Forward! Back! Good! Now let's go laterally. Start by skipping, get the rhythm. Start going side. Change! Change! Change! Change! Stop! The emphasis is step down to the ground, push away from the direction you want to go, that's the key to your change of direction. SKIPS DETAILS LINEAR & LATERAL SKIPS • 5 yard distance both directions = 1 repetition • Complete 3 sets of 5-8 repetitions. QUICK CHANGE SKIPS • 30 seconds of quick change drill = 1 set • Complete 3-5 sets.