Agility Guide

Agility Training

Use these agility exercises to help improve speed of thought and coordination for a higher level of self awareness in your environment. Anyone can benefit from these basic agility exercises.

These exercises differ from typical speed training by incorporating more lateral movement, turning, and twisting.

Important Note: Most agility exercises should be perfromed at the start of a session (but following a thorough warm up, See: Stretching Exercises). They are not intended to be physically exhausting. They require a very high quality of work which is why they become much less effective if you have just completed a tough endurance or strength session!

1. Figure Runs

Use cones or chalk to mark out a series of numbers on the ground. For large groups, split the team into groups of two or three and have each player run around the number or figure. Each player performs the figure once before moving onto the next figure. Soccer and hockey players can dribble a ball around the cones while football and rugby players can run with the ball to make the drill more sport-specific. Set out as many figures as you want and vary the heights so players are required to work over varying distances.

2. Lateral Shuffle

Starting at the first marker sprint to the second marker and side step to the third marker. Continue until the end. Rest and repeat in the other direction leading with opposite foot.

3. 5-Count Ladder Drill

1. Stand at the bottom of the ladder with your feet hip width apart.
2. Step out to the right of the first square with your right foot immediately followed by placing your left foot into the first square.
3. Bring your right foot along side your left in the first square then step into the second square with your left foot immediately followed by the right.
4. Count these first five steps in a 1-2-3-4-5 manner.
5. Reverse the sequence by stepping out to the right of the third square with your left foot.
6. Repeat for the entire length of the ladder.