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Agility Training Drills

This is an excerpt from Training for Speed, Agility, and Quickness, 3rd Edition, edited by Lee Brown and Vance Ferrigno.

Agility Training Drills

The following types of drills should be included in an agility training program:

  • Line drills: Drills conducted in a linear fashion that incorporate change of direction, footwork, reaction time, acceleration, deceleration, stopping ability, conditioning, transitions between skills, and cutting ability
  • Cone drills: Drills that incorporate change of direction, footwork, reaction time, acceleration, deceleration, stopping ability, conditioning, transitions between skills, and cutting ability while using cones
  • Agility ladder drills: Drills that require the use of an agility ladder to enhance coordination, lower body quickness, balance, and footwork quickness
  • Bag drills: Drills that require the use of bags to enhance change of direction, quick foot action, flexibility, high knee action, and lateral movement
  • Backpedal drills: Drills that incorporate backpedal movements with change of direction, reaction time, acceleration and deceleration
  • Mini-hurdle drills: Drills that enhance lateral explosive change of direction through the use of mini-hurdles


Line Drills

61


Pro Agility (20-Yard Shuttle)



Purpose

To develop change of direction, footwork, and reaction time.


Procedure

  • Start in a two-point stance, straddling the starting line.
  • Turn to the right, sprint, and touch a line 5 yards or meters away with your right hand.
  • Turn back to the left, sprint 10 yards or meters, and touch the far line with your left hand.
  • Turn back to the right, and sprint 5 yards or meters through the starting line to the finish.


Variations

  • Perform different biomotor skills on each leg of the line drill.
  • Pick up a ball placed at each line.


62


Squirm



Purpose

To develop footwork and reaction time.


Procedure

  • Start in a two-point stance.
  • Sprint forward 5 yards or meters.
  • Rotate 360 degrees and sprint another 5 yards or meters.
  • Rotate 360 degrees and sprint another 5 yards or meters.
  • Sprint right or left for 10 yards or meters.


Variations

  • Put your right hand down on the ground during the first 360 and your left hand down on the ground during the second 360.
  • Vary the distance.
  • Make turns on command by the coach.
  • Use various biomotor skill combinations throughout the drill.

Learn more about Training for Speed, Agility, and Quickness, 3rd Edition.

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Training for Speed, Agility, and Quickness-3rd Edition

Training for Speed, Agility, and Quickness-3rd Edition

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Training for Speed, Agility, and Quickness-3rd Edition

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