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Agility: Modified Southeast Missouri (SEMO) agility drill

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DESCRIPTION

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

Players start at A (facing forward)

On coach's whistle they side-step
Back-pedal diagonally across
Sprint
Back-pedal diagonally across
Sprint

Players finish as they cross the line at point B.

COACHING POINTS

Look for fast right and left foot pivot turns.

Players should always be facing the same direction as they move around the square (forward).

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Illinois Agility Run Test:

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

Combination Ladders and Cones 3:

Player line up behind the first ladder and then take it in turns to run up the ladder, making sure they place both feet between each rung.

After this they then shuffle forward and back along the cones.

When they reach the final cone they should use a burst of acceleration to run forward and complete the final ladder, the same as before, before jogging to the back of the line ready to go again!

Ladders

4-Cone Agility Test:

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.

Speed Footwork

Mirror Drill:

Place two cones 10 to 15 yards apart, and one person stands in between. Their partner stands directly opposite.
This player moves randomly in between the cones, as the other mimics their movement. Continue for a certain amount of time.

Speed Footwork

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