Agility Drills

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.

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.

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.

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.

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

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.

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.

Similar to the Squat jump except instead of trying to get maximum height this time on the jump you try to get maximum distance with each jump.

The player runs in and out of the sticks, touching the ball to the ground on each side (can be done with any ball).

Weave in and out of the sticks touching the cones to either side of the run.

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.  

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.

Hold stretch for 10 seconds. Don't bounce. Put all the weight on the back leg, keep foot planted on the floor while bending knee as much as possible.

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.

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.