6Point Athletes is about focusing on the 6Points listed below to help each student athlete be successful in their sport(s).
Agility: The ability to quickly and flawlessly change position of the
body when in motion.
Balance: Be able to maintain steadiness when in a static hold or in
Endurance: Sustainability in physical activity through both
cardiorespiratory endurance and muscular endurance.
Power: When an athlete is able to apply his/her maximal strength in a short period of time.
Reaction Time: Work on shortening the time elapsed between the
stimulus to move and the beginning of the actual
Speed: The athlete is able to perform a movement in a short period of time.
I have found that working on one or more of these 6Points, along with other aspects of athletic training, are key to becoming a successful and strong athlete. Below are some training drills that focus on each one of the 6Points.
Grab two cones and set your timer for 30 seconds. Place one cone by your feet and then take a big hop forward to place the other cone.
Starting at the 1st cone, begin your timer and then run forward to the 2nd cone as fast as you can . Once you get to the 2nd cone, stop quickly, and run backwards as fast as you can to the 1st cone and tag the floor with your hand. That is 1 rep. Switch what hand tags the floor for each rep.
See how many reps you can do in 30 seconds. Take a 30 second break to recover and then try again. See if you can match or beat your reps in each round. Go for 3 rounds total.
Space out 4 cones to make a letter "T" shape. Stand next to the cone at the bottom of the "T." Go into a track start position with your right knee touching the floor.
As fast your can, run up to the center cone and tag it with your hand. Then do a lateral shuffle to the cone that is to the left of the center cone, tag it. Go back to the center cone, tag it, and then run backwards to the starting cone. Go into a track start position with your left knee touching the floor. This is 1 rep.
Then, run to the center cone, tag it, do a lateral shuffle to the cone to the right of the center cone, tag it, shuffle back to the center cone, tag it, then run backwards to the starting cone. This is rep. 2.
Immediately repeat the cycle all over again. See how many reps you can do in 30 seconds. Rest and repeat 2 more times.
Goal- to increase the number of reps you can do in 30 seconds.
Agility exercise- Twist Jumps
Start with both feet behind the first square. Jump and land with both feet on the ground on the left side of the first square, (left foot should be outside square one and right foot in square one).
Jump again and rotate your body 90 degrees to the right, landing with both feet in the center of the of the rung, (right foot should be in square one and left foot in square two).
Jump 90 degrees and land with both feet to the right on the second square, (left foot should be in the square two and right foot outside square two). Then, jump and rotate your body 90 degrees to the left landing your feet in the center of the rung, (left foot in square 2 and right foot in square 3).
Keep repeating this movement till you get to the end of the ladder. Turn around and go back doing the same movement. Once you feel comfortable performing the exercise, see how fast you can do it!
Grab a basketball and a family member/friend. Stand a few feet a part from one another, shoulders facing each other. Your distance between you and your partner should be far enough that when you throw the ball they are able to catch it but not too easily. The more distance you have between the two of you, the harder the exercise is.
Lift the foot that is closest to your partner off the ground and bring the knee to hip height and hold it. Brace your core (tighten your stomach muscles).
Holding the basketball by your stomach, twist your torso and ball away from your partner. As you twist back towards your partner, throw the ball to them. Your partner will catch the ball and repeat the motion you did. Try to throw the ball back and forth at least 10 times without ever having your raised foot touch the floor. Repeat the same drill with the other leg.
Progression: Instead of a basketball, use a med ball or slam ball for more resistance. Once you are able to catch the ball 10 times on both sides with ease, add more reps or go for time.
Having good balance is important to everyone, no matter how old you are. The above video shows you moves that you can do at home to improve your balance.
Perform three sets of 10 reps per exercise.
Balance Training: Supine Oblique Rotation
How to perform the move: Lie on your back and bend your knees. Place your hands behind your head.
Lift your left shoulder and arm off the floor and drive the left shoulder towards the inside of your left thigh. Lower your arm back down to the ground and repeat that same movement with your right shoulder and arm.
Perform 3 sets of 12 reps.
Endurance and Reaction Time Training:
Grab a partner and a timer. The partner can be anyone that you live with or you can do a Facetime meeting with a friend.
Set the timer for 30 seconds. Once the timer starts, start performing quick feet (also known as football feet). Throughout the 30 seconds, your partner will randomly yell "Down" . Once you hear that command, hit the floor as fast as you can and then get back up on your feet as fast as possible and continue to do quick feet until you hear the command again.
For the partner yelling the command, you want to have them hit the floor 8-10 times. Yell the command at random so they don't know when to expect it. Try to keep the same pace when doing quick feet and work on going faster to build your endurance during the 30 seconds of work. You want to keep your speed and reaction time the same or faster to the command as well.
If you are just beginning to train for your sport, you will get tired quickly from this so only do 2-3 sets tops or stop completely when truly fatigued. Make sure to take a break between each set. As you practice more, your endurance will build and you can then move onto working on your Reaction Time more.
For those who are more advanced, work on your endurance with the quick feet by picking up your pace and sustaining it throughout the 30 seconds. Also hit the floor as fast as possible with minimal delay to getting back up to do quick feet again.
Endurance Training: Finger Flicks
Finger flicks are an excellent exercise to perform to help build your grip endurance and grip strength.
How to do the move: Extend your arms out in front of you and have your hands at shoulder height. Make a fist with both your hands and clench your fists as hard as you can.
Quickly flick your fingers out straight and then make a tight fist again. You want to go as fast as possible. If you start to get tired and cannot maintain strong, clenched fists, stop.
The goal is to work your way up to be able to perform the exercise for 30 seconds. Once you are able to last for 30 seconds (maintaining a fast pace and strong clenched fists), make a full recovery and add a second round.
Ball Toe Taps
Get a ball and set a timer for 30 seconds. Going as fast as you can, see how many times you can tap the ball with your toes in 30 seconds. Make a full recovery and try again to see if you can get more toe taps on the ball than you did before. Go for three rounds total.
Performing this exercise will help build cardio endurance.
Note: The faster you move your arms, your legs will follow and go faster too!
The move in the video is great for those in baseball/softball, tennis and rugby as it works on generating power through the transverse plane of motion.
Grab a resistance band and wrap it around a pole at shoulder height. Have your right shoulder face the pole and grab the band with your hands. Step sideways away from the pole until you feel resistance and both arms are straight . Widen your legs for a good base of support. Hold on tight to the resistance band, keep your toes pointed straight and twist your torso to face the pole. As fast you can, rotate through the torso and pivot on your toes on the right foot. Keep your arms straight the entire time and stop when you are completely facing away from the pole. Slowly rotate your torso back towards the pole and repeat.
Perform 10-12 reps and then switch sides. Do 3 sets of 10-12 reps per side.
Power Training: Power Jumps
This move will strengthen your legs and improve your jumps. You will need a pole, a resistance band, and tape.
Start by standing by the pole you will be using. Widen your feet to be shoulder width a part. Go into a nice squat position with your arms straight back. When you jump, swing your arms forward. Your arms will provide the momentum you need to jump a good distance away from the pole.
When you land, land in a low squat position with arms straight back. Place the tape by your toes and walk back to the pole.
Loop the resistance band around the pole. Once it is secure, place the band around your waist. Now try to jump (using the same form that you used to place the tape to the ground) to your tape line. Try to do this move 6-8 times, rest and then repeat 2 more times. Watch the video to add progressions to the power jumps.
Note: Make sure you make a full recovery before performing your next set. Your legs will tire quickly and the goal is to land next to the tape line or past it. If you cannot make it to the tape line any more. Stop the exercise.
Staggered-Stance Bent-Over Alternating Row
This move is great for swimmers, throwers, racket sport athletes, and wrestlers as it helps build strength in the hamstrings, back, and shoulder power.
To perform the move: Go into a deep reverse lunge position, hinge at the hips and lean forward to create a nice straight back. Holding onto the resistance band handles in both hands, start the rowing movement. Make sure to bend your elbows straight back and keep that nice deep lunge position throughout the entire movement.
Perform 2 sets of 20 reps. Make a full recovery between each set and switch leg positions for each round.
Reaction Time Training
All you need is a balloon and you!
FYI: The bigger you blow up the balloon, the easier the exercise is because it will take longer for it to hit the floor. If you want a challenge, only blow the balloon up so it is slightly bigger than a softball.
For those more advanced, perform this exercise with 2 balloons.
Reaction Time Training
Pop-ups are a great exercise to work your hips, upper body and to improve your reaction time.
Start by sitting on your knees and have the top of your feet lay flat on the floor. Once your partner says "Go", use your arms and hips to thrust your torso and legs up so you land in a low squat position with one foot forward and one foot in back.
Go back to the starting position and wait for the command to go again. Switch what foot goes forward each round and do 6-8 reps total. Rest and make a full recovery and then repeat the exercise again
There are 3 stimuluses that make us react to something: auditory, visual and kinesthetic. Once the athlete receives the stimulus, being able to react fast (especially faster than his/her opponent) to the stimulus will help improve his/her offensive and defensive game.
We can even take this a step further and apply it to every day life. I am sure we can all think of a time where we had to react fast to a situation. Practicing your reaction time will keep your brain and body sharp whether you are on or off the field.
How to perform Track Start to High Knees: The exercise today is based off of the kinesthetic stimulus of feeling something to react to it.
Set a timer for 30 seconds. Go down into a track start position by extending your right leg back to where your right knee and right foot touch the ground. Have your left knee bent forward and align your heel to your knee. Bend your torso forward so you are hovering over your left leg and place your hands shoulder-width apart on the ground.
Start your timer. As soon as your timer starts, as fast as you can, push off your left foot and drive your right knee forward and up as you stand up. Bring your right knee up to hip height and then your left knee up to hip height while moving your arms in a running motion (this part of the movement is called high knees). Once you do 2 high knees, go back down into track start position, now with your right foot forward and left leg extended back. As soon as you left knee touches the ground (this is your kinesthetic stimulus) get up as fast you can to perform the high knee movement again.
See how many of reps you can perform this move in 30 seconds. Make a full recovery and then repeat the exercise 2 more times max. Your goal is to beat your number of reps you completed from your first try.
Adding resistance to your running is a great way to increase your speed. Check out the video to see one exercise you can do at home to increase your speed.
Perform the exercise for 10-15 seconds, make a full recovery, and then repeat 2 more times.
Once this becomes easy for you to do, go for 20-30 seconds per rep.
Quick Feet to Drop and Roll
This move will help develop speed, agility and strength.
How to perform the move: Set up two cones about 3 feet a part from one another. Stand at one cone. Start your timer. Performing 10 total quick feet steps, drop to the ground and roll to the other cone. This is one rep.
As soon as you get to the second cone, push-up, hop your feet wide and stand up quickly to performing 10 quick feet steps, then drop and roll back to the first cone. This is your 2nd rep.
Performing 10 reps total. As soon as you do 10 reps. stop your timer. See how long you it took you to complete the drill. Make a full recovery and then repeat 2 more times with a goal of lessening your time to get 10 reps. completed.
45-Degree Calf Pumps to 45-Degree Wall Run:
This drill is great for developing stiffness in your ankles which is important for running speed.
Place your hands on the wall aligned with your shoulders. Step back so your body is at a 45-degree angle- maintain this form throughout the entire exercise.
Bring your right knee up towards your hip and raise the left heel off the floor so yo are standing on your toes. Pump the left ankle up and down without letting the heel touch the ground. Perform 15 to 20 reps then switch legs. Rest and repeat 2 more times
Progression: 45-Degree Wall Running
Place your hands on the wall aligned with your shoulders. Step your feet back so your body goes into a 45 -degree angle. Go onto your toes and drive your knees up towards your waist as fast as you can. Have your toes land in the same spot every time and never let your heels touch the floor.
Aim to keep the same speed for 30 seconds. Rest and repeat 2 more times.
Note: If 30 seconds is not challenging enough, keep increasing your time by 10 seconds till you find a time that challenges you. If you cannot last at the same speed for 30 seconds, decrease your time by 10 seconds till you find a time that challenges you and you are able to last at the same speed the entire time.
Progression to 45-Degree Wall Run: Perform the exact same drill as the above exercise, just add a resistance band loop around your feet to challenge you.