Four Corner Drill for intense change of direction

To achieve better agility and overall change of direction, use this "Four Corner Drill". Although there is a set directional pattern between A and E, various movements can be performed using the pattern.

Variations include going from A to E while either sprinting, shuffling laterally or back pedaling. To really intensify agility, perform a different action everytime you switch from one "letter" to the next. For example:

1. Sprint A to B, shuffle C, backpedal D, and sprint again at E
2. Backpedal A to B, Sprint C, shuffle D, and backpedal at E

Add the use of a sport specific action after you complete the pattern such as catching or dribbling and ball.

Recruiting Multi-Sport Athletes

Speed Ladder with Nnamdi Asomugha

Hang Cleans for athletic power

Pro athletes train hard too!

Professional athletes are not just genetic "freaks of nature" who step into the playing arena and perform athletic acts. Today's pro athletes realizes the importance of performance based training and conditioning to compete in thier particular sport.

Peyton Manning has a rocket arm, laser focuse, computerized QB brain and the heart of a champoin. However he spends the hours necessary to train for the rigors of and NFL season.

No matter who you are, what level of sport you play, or what sport you play, dedicate yourself to getting better by working your tail off. The dividends payoff!

Add the use of a ball to performance training

Adding the use of a ball to your performance training makes your training more sports specific. Bridging the gap between training and playing can be done quicker when athletes utilize a piece of playing equipment from their sport.

For example take the use of the soccer ball. A soccer player can implement the use of the ball into performance drills such as:

• perform ladder drill, sprint to ball and weave addition yards through cone configuration


• perform explosive hurdles hops forward over mini-hurdles, land, and explode frward with the ball


• perform either of the above drills, in reverse: first ball action, then ladder/hurdle action

The combinations are endless. This can be applied to other sports that use a ball such as football and basketball. Be creative

Online Athlete Training Facility Opens

Online Training Facility for athlete featuring:

• Customize Training Program
• Personal account access
• Training videos
• Training articles
• Sports Nutritional tips

Visit the Online Training Facility here