Agility Drills

• On a flat smooth surface measure out 10 yards and place a cone at the 10 yard mark
• Up and Back = 1 repetition: Rest 1min between sets Sprint – Sprint x 2 Sprint – Backpedal x 2 Backpedal – Backpedal x 2 Shuffle – Shuffle x 2
• Remember decelerate in the shortest possible distance, always with quiet feet
• Out and back to cone 1 = 1 repetition
• Pattern: Starting at cone # 1, sprint out and around cone # 2; sprint out and around cone # 3; sprint out and up to cone # 4; touch cone # 4 and repeat pattern back to cone # 1.
• Sprint – Sprint 1-2 sets x 2reps
• Sprint – Backpedal 1-2 sets x 2reps  Shuffle – Shuffle 1-2 sets x 2reps Rest
• 1 minute between sets
• Pattern: From cone #1, sprint out and around cone #2, then #3 and so on to cone #7 (equals 1 repetition).
• Rest 30–45 seconds at cone #7 and repeat the pattern back to cone #1. Sprint – Sprint 1-2 sets x 2reps Sprint – Backpedal 1-2 sets x 2reps Shuffle – Shuffle 1-2 sets x 2reps
• Rest 1 minute between sets.
• Sprint-Backpedal: Always face the same direction. Try not to look for the cone when backpedaling; use your peripheral vision as much as possible and change direction as soon as you see the cone. Use a Three-Step change of direction: Plant / Transfer / Accelerate You can change the size of the grid for variation.
• Pattern: Sprint to 1st cone / back to start, sprint to 2nd cone / back to start, sprint to 3rd cone / back to start = 60 yards total. Sprint – Sprint x 1rep Sprint – Backpedal x 1rep Shu...