Our objective this week is explosiveness and power. In each session, I will give the players a quote for reflection. Here is this week's quote:

If it doesn't challenge you, it won't change you

There are 2 activities I would like players to perform on their own this week: jump rope and wall work.

Jump rope

Most players have not jumped rope in a while, if at all. Jumping rope helps build coordination and rhythm. It also has a positive effect in developing stamina and improving the stiffness of the lower leg and ankle, which is important in being able to move quickly. Here are some options on Amazon for jump ropes under $10:

Jump rope #1

Jump rope #2

Here are some videos I've uploaded describing basic and advanced techniques:

https://205sports.org/library/physical-development/agility/jump-rope-introduction/

https://205sports.org/library/physical-development/agility/jump-rope-football/

I would like players to begin jumping rope - start with being able to go 30 seconds on with a 1-minute rest for a total of 10 minutes.

Wall work

I'd like players to start working with a wall, to develop technical skills. Here is a video I would like the players to view and then attempt to repeat on their own:

https://205sports.org/technical-development/wall-activities/6-fast-footwork-wall-drills/