General Agility Drills

Directions for performing these general agility drills are:

1. 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.

2. Drills should be done at full speed! Game like conditions!

3. Keep your rest between reps/sets to a minimum to elicit an overall conditioning effect.

4. Stay in an "athletic" position at all times keeping your center of gravity low.

5. Keep your feet moving the whole time!

6. 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:

1. Start by sprinting from line A to line B at full speed.

2. Touch line B with foot and sprint back to line A, then immediately back to line B (finish line).

3. Variations of this drill can be done by incorporating back pedals, side shuffles, etc.

Off Set Weave:

1. Start by sprinting to the first cone.

2. With a quick change of direction, begin back pedaling to the next cone (and repeat).

3. Concentrate on accelerating out of the corners.

Z-Drill:

1. Start by sprinting to the first cone at full speed.

2. Then make a hard, sharp cut and sprint to the next cone, and then again to the last cone.

3. Make sure to stay low and get your body "square" to the direction that you are running as quick as possible.

4. Variations of this drill can be done by incorporating back pedals, side shuffles, etc.

M-Drill:

1. Start by sprinting to the first cone and then follow an "M" pattern to the finish line.

2. Variations of this drill can be done by incorporating back pedals, side shuffles, etc.

Figure 8 Drill:

1. Face one direction at all times (keep the shoulders "square" to this point) and shuffle a through a figure 8 pattern.

Pro-Agility Drill:

1. Start by straddling the mid line.

2. 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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