Agility Drills

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

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.

This is exaggerated running, taking long strides while running. Think about driving the knees up and really exploding off the ground and using the arms to drive.

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.  

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!

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.

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.

Squat down and push knees out with elbows, stand, turn and face opposite direction. Try to keep the check high rather than leaning forward.

The beginning of exercise is the same as the squat thrust, bring feet together up underneath chest. From there move weight backwards and jump up. Similar to a squat thrust, begin in a squat position with hands on the floor in front of you. Then kick your feet back to a pushup position and then return your feet to the squat position. Finally, leap up as high as possible from the squat position.

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.

To perform a lateral hop start by standing on one leg with your hands on your waist or by your sides. This is essentially a skip but unlike the high skip you try to over maximum distance rather than hight. Take off from one leg and land on that same leg, then repeat on the opposite side.

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.

This can be done in pairs for support. Try to keep hips square and swing legs forward and back. Bend knee when the leg is at the back, like preparing to kick a ball. Feel in hamstrings when the leg is at the front and quads and hip when the leg is at the back.

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.

Taking large strides get your players to run over the hurdles, taking only one step between hurdles.