Coach's Corner - Shiv Jagday (2010)

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Individual Skills

Training Programme

Coach Shiv Jagday
July August September October November December

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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.

 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
 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
 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
 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."

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