Training Tips: General Agility Drills
Directions for performing these general agility
drills are:
- Make sure to do an adequate warm-up, pre-stretch, and active warm-up prior to beginning ANY activity
(see our "active warm-up" below). These drills are to be performed by individuals in good health (free from injuries) and under competent supervision.
- Drills should be done at full speed! Game like
conditions!
- Keep
your rest between reps/sets to a minimum to
elicit an overall conditioning effect.
- Stay
in an "athletic" position at all times keeping
your center of gravity low.
- Keep
your feet moving the whole time!
- Drills should be performed on an appropriate
surface to avoid slipping.
Active Warm-up (perform each for a distance of 10-20
yards):
- Walk
on toes
- Walk
on heels
- Ankle flips
- Lunges
- Lunges w/butt kick
- Butt
Kicks
- High
Knees
- Form
Running
- Quick Feet
- Side
Laterals
- Crossovers - front leg lead
- Crossovers - back leg lead
- Carioca
Line
Drills:
- Start by sprinting from line A to line B at full
speed.
- Touch line B with foot and sprint back to line
A, then immediately back to line B (finish
line).
- Variations of this drill can be done by
incorporating back pedals, side shuffles, etc.
Off Set Weave:
- Start by sprinting to the first cone.
- With a quick change of direction, begin back
pedaling to the next cone (and repeat).
- Concentrate on accelerating out of the
corners.
Z-Drill:
- Start by sprinting to the first cone at full
speed.
- Then make a hard, sharp cut and sprint to
the next cone, and then again to the last
cone.
- Make sure to stay low and get your body
"square" to the direction that you are
running as quick as possible.
- Variations of this drill can be done by
incorporating back pedals, side shuffles,
etc.
M-Drill:
- Start by sprinting to the first cone and
then follow an "M" pattern to the finish
line.
- Variations of this drill can be done by
incorporating back pedals, side shuffles,
etc.
Figure 8 Drill:
- Face one direction at all times (keep the
shoulders "square" to this point) and
shuffle a through a figure 8 pattern.
Pro-Agility Drill:
- Start by straddling the mid line.
- Sprint hard to one side then all the way
back to the far side and then finish by
sprinting back to the middle.
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