Agility Drills

Encompasses the lunge into a walk. Keep front knee over the front foot. Push hips forward and try to rotate pelvic bone up towards the sky to increase the stretch on the hips.

Kick your heels up towards your buttocks.

With feet together jump over the mini hurdles as quickly as possible, pumping the arms to increase speed.

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.

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.

Standing up with arms on hips. Start by making small hip rotations then larger, keep feet planted. As you lean forward feel the stretch on hamstrings.

Lie on tummy with arms by side with palms up. As you rotate palms to face down lift chest off the ground. As arms go back to starting position gently lower your torso back to the ground.

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

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.

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.

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.  

Players will perform a 1/4 squat, from that squat they will jump as high as they can. Once they land, they are going straight back into a 1/4 squat and another jump.

Players will jump and rotatate 360 degrees in the air making sure they land on balance. Once a player has jumped rotating one direction, the next jump they will roatate in the other direction.

Players will jump as high as the can on 1 leg, after they land they will bend down touching the floor, with the non jumping leg being extended behind. Once they player is in that position they will explode up and jump off that leg again.

Between the ladders take a sidestep around the outside cone and then back into the middle to go through the second ladder.

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!