2. Star Pattern
Start at cone 1. Sprint to 2, tap cone, and return to 1. Repeat with cones 3, 4, and 5, finishing the rep at 1. Since this pattern covers more distance, do 2 reps per set. Each time you decelerate, drop butt into a shallow squat, and switch which foot taps the cones to even out the pressure exerted on your knees.
CAN I KICK IT? If you’re a strong dribbler, use a soccer ball for half the reps. Otherwise, ditch it. The point is to go at max effort, and for most, the ball is a hindrance. “Consider in a typical 90-minute match, a player has the ball for about two minutes,” Cook says. “They spend a lot more time moving without the ball than with.”
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