The Ultimate Change of Direction Drill: From Beginner to Pro - for Players, Coaches & Physios! 

As much as I'd love to include some videos from the pro. clubs I've worked, unfortunately I'm not allowed to share a lot of it due to ownership of the videos/data rights etc. with those clubs- I'll try to run this session with some of the players I'm working with privately soon and share on the channel for you to see!

It would be great to include some videos from the pro. clubs I've worked at but unfortunately I'm not allowed to share a lot of it due to ownership of the videos/data rights etc. with those clubs- I'll try to run this session with some of the players I'm working with privately soon and share on the channel for you to see!

Thank you!!!

Hi Waine, Each cone in the 3 by 3 grid is 2 paces apart, the distance between the blue gates is 20 paces. Thanks for watching!

Appreciate that feedback! Keep your eyes on the channel as we've got an updated video coming this week with the footage you're asking for - a full squad of pro players doing this exact drill. Thank you 🙏

As always it massively depends on what you're looking to achieve - so if you're looking for quality of movement I'd recommend lower reps per set. So for example if you were doing two or three turns per run through and classed that as one rep, I'd recommend 2 sets of 3-5 reps with longer rest between reps so you can stay fresher and focus on staying quick and sharp in the turns. If you were looking for a bit of a conditioning with the drill, you can try and include more turns, backtracks etc. per run through. Then maybe bump up the reps to say 6-8 or even 10 per set. With a lower rest time too, that set up will quickly turn into a good conditioning drill, but you would notice the speed and sharpness of your movements will drop off the further you get into the set. So essentially: clean, sharp movements - 2-3 sets of 3-5 reps, (could go more, just ensure adequate rest - say 30s-60s between reps) more fatiguing, higher load session - 3-4 sets of 6-10 reps (again make sure there is adequate rest - say 10-45s between reps) Hope that helps!!