Hop and hold

The hop and hold drill will enhance your ability to decelerate, in preparation for a change of direction and explosive burst of acceleration, says strength and conditioning coach Dr Duncan French.

What you need:
No equipment needed

Muscles worked:
Glutes
Hamstrings
Quads
Calves

What to do:
3-5 sets
10 reps
3-4 times per week

Also see:
Newcastle United: Improve your speed of foot
Newcastle United: dot drills
Newcastle United: x-up to tuck jumps
Newcastle United: lateral bound drill
Newcastle United: chaos mirror drill
Newcastle United: foot fire drill