Individual Skills
Training Programme
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INTRODUCTION
There is no substitute for individual training, if one wants to reach the pinnacle of one's sports career. Once the student athlete has defined the goals, and put together a plan to achieve them, the next step is to put the plan into action.
We are going to design a sample individual skills training practice plan for an aspiring right-half. This individual training programme should be followed a minimum of 3 times a week, in addition to any regular school/college practices that may be scheduled.
For our reference, let's re-state the technical skills the athlete is seeking to improve:
In order to achieve the above objectives, please see below a individual skill training programme for the student athlete. Try to schedule this training early in the morning, before you go to school/colleage.
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WALL PRACTICE |
A wall is one of your best training partners to practice the basic game skills listed below
| Skill | Wall Distance | Repetition Rate | Gap between Sets | Total Sets | Skills Quantity |
| Hitting and Receiving | 5 - 7 metres | 15 to 20 mini-hits per minute | 30 seconds rest | 5 | Upto 100 hits |
| Regular Hits | 5 - 7 metres | 25 to 30 hits per minute | 30 seconds rest | 5 | Upto 150 hits |
| Pushing and Receiving | 4 - 5 metres | 15 to 20 pushes per minute | 30 seconds rest | 5 | Upto 100 pushes |
| Tapping | 2 - 3 feet | 40 to 50 taps per minute | 30 seconds rest | 5 | Upto 250 taps |
| Scooping and Receiving | 8 - 10 metres | 10 scoops per minute | 30 seconds rest | 5 | Upto 50 scoops |
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BALL CONTROL DRILLS |
| Skill | Distance | Drill | Gap between Sets | Total Sets |
| Running Up and Down with Ball on the Stick | 20 metres | Game Speed | 30 seconds rest | 5 |
| Dribbling Lateral on the Move | 2 - 3 feet | Changing steps distance 15 times, 30 seconds |
30 seconds rest | 5 |
| Dribbling with Feinting the Stick on the Ball | 6 - 9 inches | Moving Position 30 times, 15 seconds |
15 seconds rest | 5 |
| Aerial - Bounce the Ball on your Stick | - | 30 taps in 15 - 20 seconds | 15 seconds rest | 5 |
| Aerial Dribble/Press | - | Bounce the ball 5 times on your stick Then press it dead on the ground 5 taps and press - 30 seconds |
15 seconds rest | 3 |
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FOOTWORK DRILLS |
| Skill | Drill | Distance | Total Sets |
| Moving Ball to the Right | Roll the ball in front of you Tilt it towards your left foot Bring it back quickly to your right foot with one touch Do this while running up and down |
20 metres | 1 |
| Hopping Sideways | Left foot takes the lead, right foot follows Roll the ball with the hit grip, as if you are going to hit |
20 metres | 1 |
| Hopping Sideways, Back Peddling | Right foot takes the lead, left foot follows Bring the ball back with a reverse stick |
20 metres | 1 |
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TACKLING |
| Skill | Drill | Distance | Total Sets |
| Poke Tackle | Imagine you are shadowing your opponent Poke tackle, stay on your toes. Back pedal |
20 metres | 1 |
| Lunge Tackle | Imagine you are shadowing your opponent Channel the imaginary opponent to your right Lunge tackle - body position, footwork |
20 metres | 1 |
| Tackling from the Left | Imagine you are shadowing your opponent Channel the imaginary opponent to your left Tackle from the left - footwork, body angle and position |
20 metres | 1 |
CONCLUSION
According to neurologist Daniel Levitin, "The emerging picture from various studies is that 10,000 hours of practice is required to achieve the level of mastery associated with being a world class expert - in anything. In study after study, of composers, basketball players, fiction writers, ice skaters, concert pianists, chess players, master criminals, and what have you, this number comes up again and again."
Therefore, define goals, prepare an individual traning programme, and practise with purpose, and the sky will be the limit.
I leave you with a quote from the English thinker John Ruskin: "What we think, or what we know, or what we believe is, in the end, of little consequence. The only consequence is what we do."