This type of training should be done with and without the ball using a sufficient work-to-rest ratio that ensures quality of training rather than quantity of exercise, and should be determined by the athlete’s fitness level. For example: 1:1 work-rest ratio means every 10 seconds of work is followed by 10 seconds of rest; 1:2 work-rest ratio means every 10 seconds is followed by 20 seconds of rest; 1:3 means every 10 seconds of work is followed by 30 seconds of rest.

  1. Ladders
  2. Slalom weave
  3. T-cone run
  4. Diamond run (large and small)
  5. Sprint-shuffle-sprint
  6. Suicides/shuttle runs (20-yards long divided into four 5-yard intervals done both shuffling laterally and fowards/backwards)
  7. Ball bounces
  8. Footskills/coervers

Most of this should be done with and without the ball using sufficient work-to-rest ratios.

  1. 5, 10, 15, 20, and 30-yard sprints
  2. Figure 8′s
  3. 50-yard sprints
  4. 100-yard sprints
  5. 150-yard sprints (50-yd sprint forward, 50-yd backward, 50-yd forward)
  6. Stair/stadium sprints
  7. Hill sprints
  8. Sand sprints
  9. Resistance running

This is the least time-consuming of all the activities and will increase in importance as the athlete matures, but it is important to begin these BODYWEIGHT activities so as to develop the habits needed for the foundation of a physically and mentally strong athlete. To prevent injury, weight training should not be started until the athlete has reached peak height velocity, or PHV, which is about 14 in girls and 15 in boys.

Core Work (Abdominals)

  1. Crunches
  2. Oblique Crunches
  3. Side Crunches
  4. Six-Inches (heels up from the floor)
  5. Heel Touches
  6. Reverse Crunches (toe touches with legs straight in the air)
  7. Bicycles
  8. Scissors (right hand to left foot, then left hand to right foot)
  9. Planks
  10. Bridges
  11. Supermans

Upper Body

  1. Standard Push-Ups (hands shoulder-length apart)
  2. Diamond Push-Ups (hands together; thumbs and indexes form diamond)
  3. Wide-Stance Push-Ups (hands wider shoulders)
  4. Elevated Pushups (feet elevated on a chair, step, or couch)
  5. *Chin-Ups (hands facing in)
  6. *Pull-Ups (hands facing out, shoulder-length apart)
  7. *Wide-Stance Pulls-Ups (hands facing out, wider than shoulders)

Do not swing body or perform a kicking motion to help you. Execute all pull-ups from a dead hang and pull yourself all the way up until your chin is above the bar. The full range of motion is needed to properly build the muscle.


  1. Squats (with spine pressed against a wall)
  2. Hindu Squats (dynamic form of squatting)
  3. Calf-Raises
  4. One-Legged Calf Raises
  5. One-Legged Jumps
  6. Jump Rope
  7. Lunges
  8. Bounds (forward and sideways)
  9. Frog Hops (with ball between the feet)
  10. Hill Sprints
  11. Resistance Running
  12. Shooting Practice
  13. Diving Headers
  14. Bicycle and Scissor Kicks
  15. Coerver/Footskill Training