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Agility: 4-Cone Agility Test

What a fantastic tool. I 've found a few drills that are unfamiliar,...

Wes, Rugby Coach

Place four cones so they form a square, with about 3-5 feet in between each.
Your partner will randomly point to cones, so you run as fast as you can to each cone.
As soon as a different cone is indicate, change direction sharply regardless of whether you reached the previous cone.

This drill aims to utilize acceleration and reaction times, getting you to move quickly and sharply to whichever cone is indicated.

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Players start in the press-up position.

On the coach's call players must get to their feet and run around the course as quickly as possible.

Speed Footwork

In pairs players try to tag their opponent's knees, whilst at the same time trying to avoid them tagging their own knees.

Warm Up Games

The SEMO agility drill is a series of forward sprints, diagonal backpedaling, and side shuffling.

Players start at A (facing forward)

Players finish as they cross the line at point B.

Speed Footwork

Stagger seven cones 5 yards apart, diagonally opposite one another.
Crossover and sprint to the first cone, slowing down as you reach the cone before then crossing over and sprinting to the next cone. Repeat up the rest of the cones.

Speed Footwork

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