FITLIGHT Training Drills

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TRAINING DRILLS

DRILL NAME: BOX DRILL FITNESS TEST

PURPOSE This is a test for agility, quickness, flexibility,

change of direction, speed and body control

EQUIPMENT 5 FITLIGHTs & 3 cones

SET UP

Attach 4 FITLIGHTs with Velcro to the cones.

Measure a 10 yard square box, placing the lights

facing outwards on each corner, 10 yards apart as

per diagram.

Note: LIGHT #1 is not attached and sits on the

ground

ROUTINE

The athlete starts by getting down in a three-

point stance with their hand on Light #1.

Whenever the athlete is ready, they remove their

hand from Light #1, sprint to Light #2, shuffle

sideways to Light #3, continue by back pedaling

to Light #4, and finish by turning and sprinting

through and finishing at Light #5. The athlete

must go around the outside of each light within

60cm (24“) to trigger the lights.

PROGRAM SET UP The program entry will have Lights #2, #3, and #4.

Always omit Light #1 in the program (this is the

light to start).

Note: Once the athlete’s hand is removed from

the light the time starts

2

1. Programs can be recalled in the Program

Folder

2. Select Program and Touch “OK”

3. When you run this program select “Start

By Light”

1. Enter Program Name and Save

3

DRILL NAME: 20 YARD SHUTTLE

PURPOSE This is a test for agility, quickness, flexibility,

change of direction, speed and body control

EQUIPMENT 4 FITLIGHTs & 3 cones

SET UP

Attach 3 FITLIGHTs with Velcro to the cones.

Measure 5 yards in either direction from the

center of Light #1 as per diagram and place the

lights in a straight line.

Note: Light #1 is not attached and sits on the

ground next to Light #4

ROUTINE

The athlete starts by getting down in a three-

point stance with their hand on Light #1.

Whenever the athlete is ready, THEY REMOVE

THEIR HAND FROM Light #1, sprint to Light #2,

turn and sprint to Light #3, and continue by

sprinting to

Light #4. The players must pass within 60cm

(24”) of the light to deactivate the light

PROGRAM SET UP

Follow the same set up procedure as the

example for the “BOX DRILL” but only 4 lights

need to be activated during step #4 (only 4

FITLIGHTs are to be connected). The program

entry will have Light# 2, #3, and #4. Always

omit Light #1 in the program (this is the light to

start).

Note: Once the athlete’s hand is removed from

the light the time starts

4

1. Programs can be recalled in the Program

Folder

2. Select Program and Touch “OK”

3. When you run this program select “Start

By Light”

1. Enter Program Name and Save

5

DRILL NAME: 40 YARD AGILITY “T”-TEST

PURPOSE This is a test of agility for athletes, and includes

forward, lateral, and backward running

EQUIPMENT 4 FITLIGHTs & 3 cones

SET UP

Attach 4 FITLIGHTs with Velcro to the cones.

Measure a 10 yards from Light #1 (start line) to

Light #2 and then measure 5 yards on either side

of Light #2 as per diagram. Position Light #5 at

the finish line. All lights should be laying on the

ground

ROUTINE

The athlete starts by getting down in a three-

point stance with their hand on Light #1.

Whenever the athlete is ready, THEY REMOVE

THEIR HAND FROM Light #1, sprint to Light #2 and

touch the light with their right hand. They then

turn left and shuffle sideways to Light #3, and

touch the light with their left hand. Next, shuffle

sideways to the right to Light #4 and touch the

light with the right hand. Shuffle back to Light

#2, touching with the left hand, and then run

backwards to Light #5. The players must pass

within 60cm (24”) of the light to deactivate the

light

PROGRAM SET UP

Follow the same set up procedure as the

example for the “BOX DRILL” 2. The program

entry will have Lights #2, #3, #4 and #5. Always

omit Light #1 in the program (this is the light to

start).

Note: Once the athlete’s hand is removed from

the light the time starts

6

1. Programs can be recalled in the Program

Folder

2. Select Program and Touch “OK”

3. When you run this program select “Start

By Light”

1. Enter Program Name and Save

7

DRILL NAME: 3 CONE DRILL

PURPOSE This is a test for agility, quickness, flexibility,

change of direction, speed and body control.

EQUIPMENT 5 FITLIGHTs & 3 cones

SET UP Attach 2 FITLIGHTs with Velcro to the cones. 2

lights and 1 cone are placed in an ”L” formation

with the lights that are attached to the cones at

the corners in position 4 and 5. They should be

placed 5 yards apart (see diagram)

ROUTINE

The player starts by getting down in a three-

point stance with a hand on Light #1. Whenever

the athlete is ready, THEY REMOVE THEIR HAND

FROM Light #1 and run to Light #2, and touch the

light with their right hand. Next, turn and run

back to Light #3, bend down and touches that

light with right hand. Then run back to Light #2

and around the outside of it, weave inside Light

#4, then around the outside of Lights #4 and #2

before finishing at Light #5. The player must run

forward while altering their running direction,

as opposed to strictly stopping and starting in

opposite directions

PROGRAM SET UP

Follow the same set up procedure as the

example for the “BOX DRILL” 2. The program

entry will have Light #2, #3, #4 and #5. Always

omit Light #1 in the program (this is the light to

start).

Note: Once the athlete’s hand is removed from

the light the time starts

8

1. Programs can be recalled in the Program

Folder

2. Select Program and Touch “OK”

3. When you run this program select “Start

By Light”

1. Enter Program Name and Save

9

DRILL NAME: ARROW HEAD DRILL

PURPOSE This is a test of speed, explosion, body control

and the ability to change direction over a range

of angles and directions

EQUIPMENT 6 FITLIGHTs & 1 cone

SET UP Attach 5 FITLIGHTs with Velcro to the cones. Note

Light #1 is not attached

ROUTINE

The lights are laid out as per the diagram, with

three marker lights placed in an arrowhead

shape, and the start and finish light to indicate

the start and finish line. The athlete starts by

getting down in a three-point stance with their

hand on

Light #1. Whenever the athlete is ready, THEY

REMOVE THEIR HAND FROM Light #1 and run

as fast as possible to the middle Light #2, turn

to run around the side Light #3 (left or right),

around the far cone (Light #4) and back to Light

#5. The player completes four runs, two to the

left then two to the right (as shown). The players

must pass within 60cm (24”) of the light to

deactivate the light.

Note: Only Program for one side as Light # can

be switched to either side

PROGRAM SET UP

Follow the same set up procedure as the

example for the “BOX DRILL” 2. The program

entry will have Light #2, #3, #4 and 35. Always

omit Light #1 in the program (this is the light to

start).

Note: Once the athlete’s hand is removed from

the light the time starts

10

1. Programs can be recalled in the Program

Folder

2. Select Program and Touch “OK”

3. When you run this program select “Start

By Light”

1. Enter Program Name and Save

11

DRILL NAME: COMPASS DRILL

PURPOSE This is a test of speed, explosion, body control

and the ability to change direction over a range

of angles and directions.

EQUIPMENT 6 FITLIGHTs & 5 cones

SET UP Attach 5 FITLIGHTs with Velcro to the cones and

Light #1 on the ground.

ROUTINE

The lights are laid out as per the diagram, with 4

marker lights placed in an diamond shape, and 2

in the middle. Lights #3, #4, #5 and #6 are placed

10 yards from Light #1 & #2. The athlete starts

by getting down in a three-point stance with

their hand on Light #1, facing towards Light #6

and turns to the right and goes towards Light #3.

Touch Light #3 and return to Light #2 and touch

Light #2, then turn towards Light #4 and return

to Light #2. Then repeat the sequence for Light

#5 and then finish at Light #6.

PROGRAM SET UP

Follow the same set up procedure as the

example for the “BOX DRILL” 2. The program

entry will have Light #2, #3, #4 and 35. Always

omit Light #1 in the program (this is the light to

start).

Note: Once the athlete’s hand is removed from

the light the time starts

12

1. Programs can be recalled in the Program

Folder

2. Select Program and Touch “OK”

3. When you run this program select “Start

By Light”

1. Enter Program Name and Save

13