AGILITY DRILLS SHORT DISTANCE (< :06) Pro Agility Start by straddling the midline of 10 yards with one hand down on the ground/ Sprint to the right line 5 yards away/ Touch the line with your RIGHT hand/ Change direction and sprint through the start to the far line 10 yards away/ Touch that line with your LEFT hand/ Sprint back through the starting line/ Switch lead direction 5 yards 10 yards Chute Drill Sprint down and back (1 rep) through the seven cones set up as shown/ Important points are to always turn the shoulders to the next cone and sprint/ Stay low during the turns and sprint. After going through the cones as set up for each successive repetition close the cones down so they are 2.5 feet across, then 1 foot across. 5 Across 3 Apart W Drill Sprint to the first cone/ Plant with the outside foot/ Backpeddle to the next cone/ Sprint to the next cone/ Repeat until finish with all cones/ Repeat the opposite way
Diagnol 4 Cone Set up four cones ten yards apart from each other in a square/ Start at cone #1/ Sprint to cone #3/ Lateral shuffle to cone #2/ Pivot 45 degrees and sprint back and through cone #4/ Switch starting cone #2 #3 #1 #4 MEDIUM DISTANCE (:06 - < :11) 4 Cone Set up four cones in a square with 10 yards between each. In a sprinter s down start stance/ Sprint to cone #2/ Shuffle across to cone #3/ Backpeddle to cone #4/ Carioka crossover through cone #1/ Repeat starting at cone #4 #2 #3 #1 #4 Sprint Agility Set up three cones five yards apart in an upside-down L shape. In a sprinter s three point stance sprint to cone #2/ Touch the line/ Sprint back to cone #1/ Touch the start line/ Sprint up and around cone #2 and on the inside of cone #3/ Continue sprinting around the outside of cone #2 and through the start line---move cone #1 to the other side to face cone #3 and repeat 5 yards Start Line
Figure 8 Cone Drill Space 2 cones 10 yards apart/ Start in a two point stance/ Run a figure 8 around the cones placing the inside hand on the cone while making the turn/ Repeat for the allotted number of turns and repetitions 10 yds T Test Start at cone #1 in a down start position/ Sprint to cone #2 and touch with hand/ Lateral shuffle to cone #3 and touch with left hand/ Lateral shuffle across to cone #4 and touch with right hand/ Lateral shuffle to cone #3 and touch with left hand/ Backpeddle through cone #1 10 yds 5 yds 3 2 4 10 yds 1 40 Yard Agility Space 3 cones 5 yards apart/ In standing start position sprint 5 yards to the first line and touch the line with the RIGHT hand/ Sprint back to the start line and touch with LEFT hand/ Sprint 10 yards to second line and touch with LEFT hand/ Sprint back to start and touch with RIGHT hand/ Sprint 5 yards to first line and touch with RIGHT hand/ Sprint back through start line/ Change hand sequencing each repetition/ repeat for allotted number of repetitions Start 5 yards 10 yards
MEDIUM DISTANCE (:11 <) Illinois Agility Set up 8 cones as shown/ Start at Cone #1 and sprint through the course finishing through Cone #8/ Repeat the other way starting at Cone #8 and finishing through Cone #1 60 Yard Agility Start on the end line/ Sprint 5 yards and touch the line with hand/ Turn and sprint back to the starting line/ Touch the line/ Sprint 10 yards/ Touch the line/ Sprint back to start/ Touch the line/ Sprint out 15 yards/ Touch the line/ Sprint back through the start to finish Start 5 yards 10 yards 15 yards 4 Leaf Agility Set up five cones five yards apart in a + format. Start at cone #1/ Sprint around cone #5/ Then to and around cone #2/ Back to and around cone #5/ To and around cone #3 and so on until the player has sprinted through the start cone #1/ repeat so all turn are to the left. *Follow the arrows. 3 2 5 4 start 1 finish
5s Start at the end line/ Sprint 5 yards/ Touch the line with left hand/ Sprint back to the start line/ Touch the line with the right hand/ Sprint back to the 5 yard mark/ Sprint back to start/ Continue for allotted number of repetitions/ Down to the 5 yard is 1 / Back the start 2 and so on/ Make sure to touch the same hand on the five each time and the same hand on the start line each time/ Switch which hand touches each for each set. Point Drill You will need a partner for this one/ Begin at the start line/ When the partner signals you to come out- sprint forward/ As soon as they put up their hands to stop get your feet chopping fast/ On their hand signals change direction/ If they point right shuffle right/ Left---shuffle left/ Back--- backpeddle/ Forward---sprint forward/ Down---drop face down on the ground and get back up as fast as possible and get your feet moving/ Have the partner tell you to Sprint to finish---you should sprint through the direction caller/ Make sure to get 4-7 reaction changes Around the Worlds Start at the baseline of a basketball court/ Sprint to the other baseline and back/ Walk to the sideline counterclockwise/ Sprint to other sideline and back twice/ Walk to the next baseline and repeat the same way for the next two next locations/ When all four sides of the court have been run that is the equivalent to 1 repetition