Run on a track or field. Note a spot on the track that’s 20 meters away to one side of you and one that’s 20 meters to the opposite side. Turn and run 20 meters to one marker. Stop, turn the other direction, and run all the way back till you hit the second marker.

The most important part of bench pressing might just be your set-up. When you lay back on the bench, make sure you line up your eyes directly under the bar. This will help for two reasons. First, it will allow you to pull the bar forward, setting your shoulders and back in the proper shelf position.

This exercise is to make you faster and more explosive, and it’s a killer! Add 4 cones in a square, and make sure that each one is 10 meters apart from the other. Finally, add a cone in the middle of the square. To do the exercise you have to run from one cone to another, then sprint to the cone in the middle and perform a faint from left to right as quickly as possible, image as if you are trying to get away from an opponent in a corner with a left-right faint.

Bounce the ball on the floor as hard as possible and as it comes down, try to take it in its stride with an orientated control. To do it as fast as possible, it’s better if you let the ball bounce slightly and then take it in your stride. Similar to the small bounce you do with a half volley. Practice this control going forward, left, right, and backward. Also, don’t forget to do it with your weak foot!