Drill Library
Discover and share coaching drills
Football throwing Drill
Need a football for the age group warming up this drill is mainly for QB Quarterbacks
Instructions
2 Quarterback stand about 10 to 20 yards apart First on one knee up. If you throw right hand left knee is up, if you throw left hand right knee is up. Now start throwing the football from a pre snap position beginning it shoulder height, and throwing to the other quarterback. They both do this for about 5 to minutes, which knees and do for about 5 minutes, than stand feet apart shoulder width no movement of feet and throw. Keeping you upper mechanics in order.
Short Toss
stand about 10 -20 yards apart and just throw the ball nice and easy. Not trying to throw hard just a nice over the top.
Instructions
You need to be stand about 10 to 20 yards apart, and just throw the baseball chest high. Not fast just nice and easy your arm coming over the top stepping toward the person you are throwing to. You do this very work out and before every game. To get the muscles in your arm loose .
Stretching
Do all your proper stretching and some jogging and a few sprints to warm up!
Ghost Drive Drill
Trains players to recover to the 'T' immediately after hitting a deep drive.
Instructions
Player A hits a deep drive while Player B moves to the front of the court. Player B must retrieve the ball and hit it deep to the back, immediately sprinting back to the 'T' before the next ball is played. Focus on explosive movement and getting the racquet up early.
Ollie Practice Box
A foundational drill to improve pop height and board control for consistent ollies.
Instructions
Place your back foot on the tail and front foot behind the front bolts. Practice the pop and slide motion by popping the tail while sliding the side of your front foot up the grip tape to level the board. Repeat this motion over a static line on the ground before attempting to clear a small obstacle.
Net Kill Precision
Focuses on fast-paced reactions and downward angled shots at the net.
Instructions
Player A feeds a high, slow shuttlecock to Player B near the net. Player B must perform a quick wrist-snap smash to kill the shuttlecock into the floor area just behind the net. Rotate roles after 10 successful kills. Ensure the contact point is as high as possible.
Explosive Vertical Jump
Builds lower body power necessary for various Olympic explosive movements.
Instructions
Stand in an athletic stance facing the box. Drop quickly into a half-squat and explode upward, using arm momentum to drive yourself onto the box. Land softly on the balls of your feet with knees tracking over toes. Step down carefully and repeat for three sets of five reps.
Dink Volley Accuracy
Enhances touch and patience at the non-volley zone, commonly known as the kitchen.
Instructions
Stand across from your partner at the non-volley line. Gently dink the ball back and forth, keeping it low over the net. Focus on minimizing your backswing and using your shoulder for the motion. Attempt to keep the rally going for 50 successful contacts without hitting the net.
Toprock Flow Transition
Focuses on maintaining rhythm and fluidity while moving between basic toprock steps.
Instructions
Start with a simple side-step toprock to the beat. Every four counts, incorporate a crossover step. Focus on keeping your upper body relaxed and eyes forward. Gradually increase the pace, ensuring you stay exactly on the downbeat while transitioning smoothly between steps.
Pop-Up Rhythm Drill
Improves the speed and fluidity of the transition from paddling to standing on a surfboard.
Instructions
Lay flat on your stomach on the sand. On a count of one, place hands flat under your chest. On two, snap your feet under your body into a wide athletic stance. Ensure your hips are low and weight is centered over the stringer, then reset and repeat until the movement feels fluid.
Kill Shot Accuracy
Improves the ability to hit low, fast shots that terminate the rally.
Instructions
Stand in the middle of the court. Toss the ball against the front wall at varying heights. As it rebounds, move quickly to set up and hit the ball low, aiming for the front wall within six inches of the floor. Record the percentage of successful 'kills' versus hits that land too high.
Cross-Court Rally Consistency
Develops depth and control on groundstrokes by focusing on hitting the ball back across the court.
Instructions
Both players start on the same side of the court, hitting only cross-court. Count the number of successful hits over the net within the singles sidelines. Aim for consistent depth near the baseline. Switch sides after 10 minutes to practice the other side of the court.
Pendulum Serve Placement
Teaches the mechanics of the pendulum serve to maximize spin variation.
Instructions
Place targets in the corners of the opponent's side of the table. Practice the pendulum motion, brushing the back of the ball to generate spin. Focus on hitting the ball at different points on the paddle to vary spin type, and aim for the specific targets on each serve.
Reaction Start Technique
Improve the initial acceleration phase and body positioning for the skeleton sprint.
Instructions
Practice the running start on a dry track. Sprint holding the sled with one hand, focus on keeping the head low, and executing a smooth, controlled jump onto the sled.
Glass Corner Reflex Drill
Improve reaction time and ball control when dealing with shots that bounce off the side and back glass.
Instructions
One player stands at the net feeding balls into the corners. The defender must move back, let the ball hit the glass, then strike it back over the net with control.
The Dry Start Push
Build explosive power and synchronization for the initial push phase of a bobsled run.
Instructions
Using a wheeled push sled, partners stand side-by-side. On a start signal, drive the sled with maximum force for 30 meters, focusing on synced foot placement and low-posture drive.
Curve Negotiation Visualization
Enhance mental prep and body positioning required to maintain speed through high-G corners.
Instructions
While stationary on the sled, practice weight shifts and leg steering motions to simulate cornering. Focus on subtle movements of the calves and shoulders to engage the runners.
Basic Edge Work Sequence
Improve balance and blade control through controlled transitions between inside and outside edges.
Instructions
Perform a series of figure-eight glides on one foot. Focus on pressing into the curve and feeling the blade track smoothly on the intended edge without wobbling.
Pressure Control Carving
Enhance edge control by focusing on weight distribution during high-speed turns.
Instructions
On a groomed slope, practice short turns while lifting the inside ski slightly off the snow during the apex of the turn to ensure weight is entirely on the outside ski.
Ollie Variation Line
Develop explosive pop and board control by linking different ollie heights over varying terrain markers.
Instructions
Place three markers on a flat or slightly sloped run. Approach each marker and perform an ollie, varying the height for each to practice timing and landing impact management.
Cornering Lean Drill
Focus on maintaining a low center of gravity and correct lean angle while navigating a tight turn.
Instructions
Enter the corner of the track at a moderate speed, keeping the upper body quiet and leaning into the center of the turn while driving through the blades.
Draw Weight Accuracy
Develop consistency in release speed to hit specific zones in the house.
Instructions
The skip places a target at the tee line. The thrower delivers four stones attempting to stop each one within the rings, focusing on the release timing and line of delivery.
Heart Rate Control Transition
Master the ability to stabilize heart rate and breathing immediately after a sprint to enable accurate shooting.
Instructions
Complete a high-intensity 1km ski loop, ski into the range, and immediately perform a five-shot target sequence. Focus on rhythmic breathing to lower the heart rate for stabilization.
Racing Line Optimization
Identify and hit the apex of every corner to maximize exit speed on a standard karting circuit.
Instructions
1. Drive five laps at moderate speed to identify track markers. 2. On the next ten laps, focus exclusively on hitting the clipping point of the apex. 3. Experiment with late braking to carry more speed into the entry. 4. Review lap times after each set to measure progress.
Threshold Braking Drill
Practice finding the limit of the car's braking system without locking the tires or engaging ABS excessively.
Instructions
1. Accelerate to a set speed on a straightaway. 2. Apply firm, progressive pressure to the brake pedal. 3. Gradually increase pressure until reaching the limit of traction. 4. Release brakes smoothly while turn-in starts to balance the chassis.
Cornering Technique Drill
Focus on body positioning and throttle control to navigate flat corners faster and smoother.
Instructions
1. Approach the corner with body weight centered. 2. Drop the outside footpeg and lean the bike while keeping the upper body vertical. 3. Modulate throttle smoothly through the apex. 4. Accelerate firmly out of the corner.
Casting Accuracy Drill
Develop precision by casting the lure into a specific target circle from increasing distances.
Instructions
1. Place a target hoop 15 feet away. 2. Practice the overhead cast, aiming to land the plug inside the hoop. 3. Once consistent, move the hoop back by 5-foot increments. 4. Focus on smooth release timing to avoid whipping the rod.
Dummy Roping Practice
Improve accuracy and timing of the lasso throw by practicing on a stationary ground dummy.
Instructions
1. Stand at a set distance from the dummy. 2. Practice consistent swing rhythm with the rope. 3. Release the loop at the peak of the swing towards the dummy's horns. 4. Focus on following through with the hand toward the target.
Range Estimation Practice
Sharpen the ability to judge distances to targets to improve shot placement and safety awareness.
Instructions
1. Walk through a wooded area with multiple targets set at unknown ranges. 2. Estimate the distance to each target by sight. 3. Confirm the distance using a rangefinder. 4. Practice clearing the firearm and assuming a stable shooting position for each estimated range.
Lateral Work Precision
Practice leg yields and shoulder-in movements to improve horse suppleness and responsiveness to lateral aids.
Instructions
1. Begin at a working trot on the rail. 2. Ask the horse to move laterally off your inside leg, keeping the shoulders slightly ahead of the quarters. 3. Maintain consistent rhythm and contact. 4. Execute a 10-meter circle to re-establish balance, then repeat the leg yield in the opposite direction.
Reaction Time Launch Drill
Practice the staging process and launch reaction to the tree lights to minimize ET.
Instructions
1. Roll into the beams carefully to 'shallow stage'. 2. Focus eyes on the bottom amber light. 3. Execute the launch as the light triggers, maintaining a straight trajectory. 4. Analyze reaction time data and adjust staging position accordingly.
Grid Work for Stride Control
Jump a series of fences at specific distances to improve the rider's ability to adjust the horse's stride.
Instructions
1. Set up a bounce, one-stride, and two-stride vertical sequence. 2. Approach at a steady canter. 3. Maintain a consistent pace throughout the grid without rushing. 4. Focus on keeping the horse straight and allowing the horse to jump through its back.
Cross-Country Position Training
Focus on maintaining the two-point jumping position over uneven terrain to build core strength and stability.
Instructions
1. Establish a gallop on a flat stretch. 2. Transition into a secure two-point position with heels down and weight in the stirrups. 3. Navigate small logs or mounds while maintaining the position. 4. Focus on keeping the upper body quiet and following the horse's motion.
Uchi Komi Practice
Repeat the entry phase of a throw to build muscle memory and speed for technique execution.
Instructions
Tori grips Uke's collar and sleeve; Tori rapidly enters for an O-Goshi throw position without completing the full toss, focusing on balance and weight distribution, then resets to the starting position.
Lunge Attack Footwork
Refine the explosiveness and recovery speed of the fencing lunge.
Instructions
From an en garde position, extend the weapon arm fully, then explosively push off the back leg to extend into a deep lunge, hold momentarily to check posture, then push back to starting position.
Roundhouse Kick Precision
Develop hip rotation and snapping mechanics for the roundhouse kick.
Instructions
Partner holds the paddle at waist height; the athlete pivots the supporting foot, lifts the knee, rotates the hip fully to strike the paddle with the top of the foot, then returns to a guard position.
Clean Pull Technique
Emphasize the second pull phase of the clean to improve vertical bar path.
Instructions
Start with the bar at mid-thigh, keeping back straight; explode upward by extending hips, knees, and ankles, shrugging shoulders aggressively while keeping the bar close to the body, then control back to the floor.
Jab-Cross-Hook Pad Work
Improve hand speed, accuracy, and punch combinations using focus mitts.
Instructions
The trainer holds mitts in front of the boxer; the boxer delivers a left jab, right cross, and left hook in a rapid, fluid motion, maintaining balance and proper stance throughout.
Basic Handstand Holds
Develop core stability and shoulder alignment required for advanced gymnastics skills.
Instructions
Place hands on the floor shoulder-width apart, kick up into a handstand with feet against a wall, hold for 30 seconds focusing on tight core and hollow body position, then lower slowly.
Ribbon Spiral Patterns
Focus on consistent wrist movement to create fluid, continuous patterns with the ribbon.
Instructions
Stand in a relaxed stance, hold the ribbon handle firmly, and perform small, rhythmic wrist rotations to create continuous spirals without the ribbon touching the floor.
Back Drop to Feet
Master the landing mechanics and control required for rebound jumps on the trampoline.
Instructions
Jump straight up, land flat on the upper back with arms crossed over the chest, look at the feet, and use the trampoline's rebound to snap back up to a standing position.
Single Leg Takedown Drill
Practice the penetration step and finishing technique for a standard single leg takedown.
Instructions
Partners face each other; attacker executes a level change, steps forward between opponent's legs, secures the opponent's leg behind the knee, and drives forward to force the opponent down.
Reverse Punch (Gyaku Zuki) Drill
Focus on explosive hip movement and proper distance management for a counter punch.
Instructions
Assume a fighting stance; upon signal, drive the rear hand forward while rotating the hips and stepping forward with the back foot to punch the target, ensuring proper fist alignment.
Cone Dribbling Weave
Develop ball control and agility with the ball at feet.
Instructions
Place cones in a straight line with 2 feet between each. Dribble through the cones using only the inside and outside of both feet, keeping the ball close at all times.
Two-on-One Support Drill
Improve passing support and decision-making under pressure.
Instructions
Two attackers move toward one defender. The ball carrier must draw the defender in before passing to their support runner. The goal is to pass before contact and continue the run.
Edge Work Circuit
Strengthen skating balance and blade control.
Instructions
Perform inside-edge and outside-edge glides around the face-off circle. Focus on deep knee bends and shifting weight from one leg to the other during transitions.
Cradle and Catch
Enhance ball security and hand-eye coordination.
Instructions
Stand 10 yards apart. Practice catching the ball while moving, immediately transitioning into a smooth cradle motion. Focus on soft hands and keeping the stick head high.
Soft Toss Hitting
Refine swing mechanics and contact point consistency.
Instructions
The hitter sets up in a batting stance facing a net. The feeder kneels to the side and tosses the ball softly into the hitting zone. The batter focuses on a level swing and driving through the center of the ball.
Quarterback Dropback and Hitch
Improve footwork and release timing for quarterbacks.
Instructions
Place cones at 3, 5, and 7-step drop distances. The quarterback takes the designated drop, sets feet, and delivers a quick pass to a stationary receiver on the hitch route. Repeat for 10 reps each distance.
Stationary Straight Drive
Perfect the technique of the straight drive shot.
Instructions
A feeder under-arm bowls the ball at the stumps. The batter takes a full stride forward with the front foot and drives the ball back toward the bowler with a high elbow.