Eight-Cone Attack

Sets: 4 – 8 cones

Rest: 60 seconds between sets

Attack the cones by striking the ground forcefully with your feet, landing at a 45-degree angle, and then retreat back to the starting position.

Skater-type Lateral Jump with Displacement

Sets: 4

Repetitions: 6 jumps per set

Rest: 90 seconds

Stand upright with knees slightly bent and core engaged. Upon landing, bend your hips, knees, and ankles to absorb the impact, keeping your chest upright. Avoid letting the knee collapse inward (valgus).

Straight-Line Sprint with Head Control

Sets: 6–8

Rest: 30–45 seconds.

3 cones aligned in a straight line, spaced 5–7 meters apart.

Perform a straight-line sprint to the last cone, turning your head at each cone to one side, alternating sides.

Reactive footwork on one leg, lateral and forward

Sets: 4 of 15 seconds.

Rest: 60 seconds between sets.

Perform 3 to 4 leg changes while jumping laterally from side to side, followed by forward and backward movements, continuously for a period of 15 seconds.

Balance on One Leg with Tennis Ball Throw and Catch

Sets: 4

Throws per Leg: 15

Rest: 60 seconds between sets.

Objective: Improve dynamic balance, proprioception, and hand-eye coordination.

Execution:

With the tennis ball in hand, the player performs a vertical or forward throw.
They should attempt to catch the ball with the same hand or alternate hands if greater coordination is desired.

Explosive Jump with Tennis Ball

Sets: 4 (2 per leg).

Jumps: 8-10 per set.

Rest between sets: 30 seconds (to maintain quality).

Goal: Improve vertical jump power, coordination, and reaction speed.

Stand on your supporting leg (left or right, according to preference) with your knee slightly bent. The free leg should be slightly behind or to the side to maintain balance.

Maintain explosiveness in each jump; do not sacrifice technique for speed.