HOME Agility Drills Speed Footwork

Agility: Clockwise lunge

Great drills and practices thank you. Have used to great success for...

Steve, Clayesmore Prep School

DESCRIPTION

This is exactly the same as a normal lunge except that rather than just lunging forwards to 12 o'clock you lunge to 1 o'clock, then 3 o'clock, 5 o'clock, 6 o'clock, 7 o'clock, 9 o'clock and then lastly 11 o'clock.

READ MORE

READ LESS

OFTEN USED WITH...

Fast feet:

Side step facing the middle of the circle - is side stepping in a squat position with back straight, head up. This is a great warm up that doubles as fitness. Make feet fast in side step to wake the link between brains and muscles up. This exercise can be done multiple times within the warm up.

Speed Footwork

High Skip:

Use arms to help drive the knee up and simultaneously explode off the floor with the opposite leg and foot to gain as much height as possible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long distance. The explosive phase is the up, the recovery phase in-between.

Speed Footwork

Side Step:

Rapid side steps. Take a step to left foot out to the side then bring the right foot to meet left. Stay on for toes and stay tall. Make sure you do the exercise in both directions.

Speed Footwork

Press up:

Full press ups, no knees down. A good press up is the opposite of a chest press, pressing the arms up from beside the chest rather than up by the shoulders

Core Strength

1158944

2386

SIGN UP NOW FOR FREE

search our library of 100's agility drills
create professional agility coaching plans
or access our tried and tested agility plans

Agility

MORE Speed Footwork DRILLS

/drills/ Agility/ Speed-Footwork /categoryDrills_21.jsp

JOIN SPORTPLAN FOR FREE

search our library of 100's agility drills
create your own professional coaching plans
or access our tried and tested plans

LATEST FROM THE BLOG

Sportplan's 2026 FIFA World Cup Preview

The 2026 World Cup is nearly upon us. Here is Sportplan's preview for the tournament on who we think is going to do well and which teams to look out for.

June 1st, 2026

Cam Hughes

Introducing Coaching Trends: Expert Insights Across 9 Sports

Discover our new Coaching Trends section - in-depth articles covering the latest tactics, techniques and innovations across Football, Hockey, Cricket, Rugby, Netball, Basketball, Tennis, Handball and Volleyball.

March 9th, 2026

Sportplan