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Week 1 Conditioning Drill: Pillow Weave

Location: Indoor or Outdoor

Equipment: 4 pillows (or alternative), 1 football (optional)

People: 1 +

Targeted skill: Agility

Sport Rationale:  In football, players should be able to move through various obstacles with a ball.

Drill:

  • Place 4 pillows side to side with a 2-foot gap in between as seen below
  • To start the drill, face the first pillow and shuffle through each gap.
  • After the last pillow, shuffle backwards to the starting point
  • Then, step over each pillow facing forward
  • After the last pillow, shuffle backwards to the starting point then weave through the pillows going backwards using a backpedal
  • Repeat 3 times as fast as possible

Coaching Tips & Terms:

Head up: Players must be able to see where they are going in this drill to do it properly. Make sure their head is up and they are looking where to go.

Body Control: Tell the athletes to emphasize their body control as it will help them navigate between obstacles

Stay Low: Remind athletes to sink their hips and stay low as they navigate the bags and transition between shuffle, sprint, and backpedals.

 

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Don’t forget to tag @CFL and use the hashtag #CFLConditioningCamp !