Agility Reference Guide
T- Drill Function:
To develop acceleration, controlled deceleration, lateral movement, linear speed, and quickness.
Method:
1. Position yourself in a two-point stance at the start cone. 2. On the coach's signal, sprint to the middle cone.
3. At the middle cone, breakdown and then shuffle to the right.
4. Touch the right cone and then shuffle all the way to the far left-hand cone. 5. Touch the far left-hand cone and then shuffle to the middle cone.
6. Touch the middle cone and then backpedal all the way through the start cone!
Coaching Points:
• Keep feet moving during drill.
• Perform acceleration and deceleration quickly. • Keep hips square.
• Do not touch the cones. • Do not click your heels. • Never cross your feet.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Triangle Drill Function:
To develop acceleration, change of direction, controlled deceleration, linear speed, lateral speed, and quickness.
Method:
1. Position yourself in a two-point stance facing the start cone.
2. On the coach's signal, shuffle to your right toward the second cone.
3. Breakdown at the second cone and then sprint straight ahead to the third cone. 4. Breakdown at the third cone and then backpedal all the way through the finish cone.
Coaching Points:
• Keep feet moving during all your turns.
• Keep hips low during change of direction and turns.
• Changes of direction should be sharp and as close to cones as possible. • Stay as close to cones as possible and do not round your turns.
• Keep hips square.
Blueprint for Success: A Strength & Conditioning Coach's Manual
“S” Turns Function:
To develop acceleration, body lean, and non-linear speed.
Method:
1. Start in a two-point stance on the goal line.
2. On the whistle, sprint 40 yards full speed, leaning into the turns. 3. Every 10 yards, offset the cones by 1 yard.
Coaching Points:
• Keep feet moving during all your turns.
• Keep hips low during change of direction and turns. • Changes of direction should be sharp.
• Stay as close to cones as possible and do not round your turns.
• Make sure not to chop your feet but lean into the turns maintaining full speed. • Finish strong through the cones!
Blueprint for Success: A Strength & Conditioning Coach's Manual
Sixty-Yard Shuttle Function:
To develop acceleration, change of direction, controlled deceleration, linear speed, and quickness.
Method:
1. Position yourself in a three-point stance with your right hand on the line. 2. On your start, sprint 5 yards and touch the line with your right hand.
3. Turn and then sprint back to the start and touch the line with your right hand. 4. Turn and sprint 10 yards and touch the line with your right hand.
5. Turn and then sprint back to the start and touch the line with your right hand. 6. Turn and sprint 15 yards and touch the line with your right hand.
7. Turn and then sprint back through the start, accelerating through the finish line.
Coaching Points:
• Keep feet moving during all your turns.
• Keep hips low during change of direction and turns. • Changes of direction should be sharp.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Backpedal/Drive Function:
To develop acceleration, change of direction, controlled deceleration, linear speed, quickness, and reaction time.
Method:
1. Start in your position stance.
2. On the whistle, backpedal 10 yards at full speed.
3. After you hit the cone, stop your feet and then sprint to the next cone. 4. Continue doing three reps to the right and then three reps to the left.
Coaching Points:
• Keep feet moving during all your turns.
• Keep hips low during change of direction and turns. • Changes of direction should be sharp.
• Stay as close to cones as possible and do not round your turns. • Finish strong through the cones!
Blueprint for Success: A Strength & Conditioning Coach's Manual
Bag Drill One in Each Function:
To develop footwork, foot speed, and knee action.
Method:
1. Position yourself in a two-point ready stance behind the start cones. 2. On the coach’s signal, sprint to the bags.
3. With a high knee action, step over the bags into each open space, alternating feet (right/left) into every other space.
4. Continue through to the end of the bags.
5. When you exit the bags, sprint past the finish cones.
Coaching Points:
• Feet should keep moving during entire drill. • Knees should be kept high.
• Do not touch the bags during the drill.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Bag Drill Two in Each Function:
To develop footwork, foot speed, knee action, and lateral movement.
Method:
1. Position yourself in a two-point ready stance behind the start cones. 2. On the coach’s signal, sprint to the bags.
3. With a high knee action, move as fast as possible over the bags.
4. Land in the open spaces between the bags in a right, left, right, left pattern. 5. Continue through to the end of the bags.
6. When you exit the bags, sprint past the finish cones.
Coaching Points:
• Feet should keep moving during entire drill. • Knees should be kept high.
• First step should be with the foot closest to the desired direction. • Do not touch the bags during the drill.
• Do not slow down when approaching the bags. • Finish strong through the cones!
Blueprint for Success: A Strength & Conditioning Coach's Manual
Bag Drill Forward Shuffle Function:
To develop footwork, foot speed, knee action, and lateral movement.
Method:
1. Position yourself in a two
2. On the coach’s signal, shuffle to the upper left hand corner space.
3. Moving as fast as possible, shuffle in a left outside, right outside pattern. 4. Continue through to the end of the bags.
5. When you exit the bags, sprint past the finish cones.
Coaching Points:
• Feet should keep moving during entire drill. • Knees should be kept high.
• First step should be with the foot closest to the desired direction. • Do not touch the bags.
• Do not slow down when approaching the bags. • Do not click your heels
Blueprint for Success: A Strength & Conditioning Coach's Manual
Bag Drill Forward Shuffle
To develop footwork, foot speed, knee action, and lateral movement.
Position yourself in a two- point ready stance behind the start cones. On the coach’s signal, shuffle to the upper left hand corner space.
Moving as fast as possible, shuffle in a left outside, right outside pattern. Continue through to the end of the bags.
When you exit the bags, sprint past the finish cones.
Feet should keep moving during entire drill. Knees should be kept high.
First step should be with the foot closest to the desired direction. Do not touch the bags.
Do not slow down when approaching the bags. Do not click your heels
point ready stance behind the start cones. Moving as fast as possible, shuffle in a left outside, right outside pattern.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Bag W Drill Function:
To develop footwork, foot speed, knee action, and lateral movement.
Method:
1. Position yourself in a two
2. On the coach’s signal, backpedal to the left past the first bag. 3. Sprint straight forward in between the bag
past the bag. 4. Repeat
5. Continue through to the end of the bags.
6. When you exit the bags, sprint past the finish cones.
Coaching Points:
• Feet should keep moving during entire drill. • Knees should be kept high.
• First step should always be with the foot closest to the • Do not touch the bags during the drill.
• Do not slow down when approaching the bags. • Drop your hips at every change of direction. • Finish strong through the cones!
Blueprint for Success: A Strength & Conditioning Coach's Manual
To develop footwork, foot speed, knee action, and lateral movement.
Position yourself in a two-point ready stance behind the start cones facing right. On the coach’s signal, backpedal to the left past the first bag.
Sprint straight forward in between the bag and then backpedal to the opposite side Continue through to the end of the bags.
When you exit the bags, sprint past the finish cones.
Feet should keep moving during entire drill. Knees should be kept high.
First step should always be with the foot closest to the desired direction. Do not touch the bags during the drill.
Do not slow down when approaching the bags. Drop your hips at every change of direction.
through the cones!
point ready stance behind the start cones facing right. edal to the opposite side
Blueprint for Success: A Strength & Conditioning Coach's Manual
Bag Drill Shuffle Left Function:
To develop footwork, foot speed, knee action, and lateral movement.
Method:
1. Position yourself in a two-point ready stance behind the start cones facing right. 2. On the coach’s signal, shuffle to the bags.
3. With a high knee action, step laterally with both feet into each open space. 4. Continue through to the end of the bags.
5. When you hit the bags, sprint past the finish cones.
Coaching Points:
• Feet should keep moving during entire drill. • Knees should be kept high.
• First step should always be with the foot closest to the desired direction. • Do not touch the bags during the drill.
• Do not slow down when approaching the bags. • Do not cross your feet
Blueprint for Success: A Strength & Conditioning Coach's Manual
Bag Drill Shuffle Right Function:
To develop footwork, foot speed, knee action, and lateral movement.
Method:
1. Position yourself in a two-point ready stance behind the start cones facing left. 2. On the coach’s signal, shuffle to the bags.
3. With a high knee action, step laterally with both feet into each open space. 4. Continue through to the end of the bags.
5. When you exit the bags, sprint past the finish cones.
Coaching Points:
• Feet should keep moving during entire drill. • Knees should be kept high.
• First step should always be with the foot closest to the desired direction. • Do not touch the bags during the drill.
• Do not cross your feet. • Do not click your heels.
• Do not slow down when approaching the bags. • Finish strong through the cones!
Blueprint for Success: A Strength & Conditioning Coach's Manual
Wheel Drill Function:
To develop footwork, foot speed, knee action, and acceleration.
Method:
1. Position yourself in a four-point stance on your hands and feet facing the finish bag with your hands on the ground in the middle of the bags and your feet in between the bags. 2. Moving in a clockwise direction, go over the bags chopping with your feet.
3. Go all the way around back to the start position and then get up sprint over the finish bag.
Coaching points:
• Do not cross your feet. • Do not click your heels. • Do not touch the bags.
• Do not let your hands leave the ground. • Do not let your knees touch the ground. • Keep your head up.
• Move quickly.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Stair Step Left Function:
To develop footwork, foot speed, knee action, and lateral movement.
Method:
1. Position yourself in a two-point ready stance behind the start cone. 2. On the coach’s signal, sprint forward toward the first bag.
3. With a high knee action, step left over the bag with both feet. 4. Moving as fast as possible, step over the next bag.
5. With a high knee action, step left over the bag with both feet. 6. Repeat. Continue through to the end.
7. When you exit the bags, sprint past the finish cones.
Coaching Points:
Feet should keep moving during entire drill. • Knees should be kept high.
• First step should be with the foot closest to the desired direction. • Do not touch the bags during the drill.
• Do not slow down when approaching or going over the bags. • Never cross your feet.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Stair Step Right Function:
To develop footwork, foot speed, knee action, and lateral movement.
Method:
1. Position yourself in a two-point ready stance behind the start cone. 2. On the coach’s signal, sprint forward toward the first bag.
3. With a high knee action, step right over the bag with both feet. 4. Moving as fast as possible, step over the next bag.
5. With a high knee action, step right over the bag with both feet. 6. Repeat. Continue through to the end.
7. When you exit the bags, sprint past the finish cones.
Coaching Points:
• Feet should keep moving during entire drill. • Knees should be kept high.
• First step should be with the foot closest to the desired direction. • Do not touch the bags during the drill.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Bag Drill Crab Function:
To develop foot speed, hand speed, and hip flexibility.
Method:
1. Position yourself in a four-point ready stance behind the start cones. 2. On the coach’s signal, crab to the upper right hand corner space. 3. Moving as fast as possible, crab in a right outside, left outside pattern. 4. Continue through to the end of the bags.
5. When you exit the bags, stand up and sprint past the finish cones.
Coaching Points:
• Feet should keep moving during entire drill. • Do not touch the bags.
• Do not slow down when approaching the bags. • Never cross your feet.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Bag Square Drill Function:
To develop footwork, foot speed, and hip movement.
Method:
1. Position yourself in a two-point ready stance behind the start cones facing straight ahead.
2. On the coach’s signal, sprint to the outside of the bag.
3. Cut and sprint to the left in between the bags, with your hips square.
4. When you clear the bag, cut and sprint to the right in between the bags with your hips square.
5. Repeat.
6. When you exit the bags, sprint past the finish cones.
Coaching Points:
• Feet should keep moving during entire drill.
• First step should always be with the foot closest to the desired direction. • Do not touch the bags during the drill.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Bag Drill Two-Foot Hop in Each Function:
To develop footwork, foot speed, jumping ability, and knee action.
Method:
1. Position yourself in a two-point ready stance behind the start cones. 2. On the coach’s signal, sprint to the bags.
3. Jump over the bags.
4. As soon as you touch the ground, explode over the next bag. 5. When you exit the bags, sprint past the finish cones.
Coaching Points:
• Feet should keep moving during entire drill. • Always keep knees in front while jumping. • Do not touch the bags during the drill.
• Do not slow down when approaching the bags. • Finish strong through the cones!
Blueprint for Success: A Strength & Conditioning Coach's Manual
Bag Drill Shuffle and Go Left Function:
To develop footwork, foot speed, knee action, and lateral movement.
Method:
1. Position yourself in a two-point ready stance behind the start cones facing right. 2. On the coach’s signal, shuffle to the bags.
3. With a high knee action, step laterally with both feet into each open space. 4. Continue through to the third bag and then turn and sprint forward.
5. When you exit the bags, sprint past the finish cones.
Coaching Points:
• Feet should keep moving during entire drill. • Knees should be kept high.
• First step should always be with the foot closest to the desired direction. • Do not touch the bags during the drill.
• Do not cross your feet. • Do not click your heels.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Bag Drill Shuffle and Go Right Function:
To develop footwork, foot speed, knee action, and lateral movement.
Method:
1. Position yourself in a two-point ready stance behind the start cones facing left. 2. On the coach’s signal, shuffle to the bags.
3. With a high knee action, step laterally with both feet into each open space. 4. Continue through to the third bag and then turn and sprint forward.
5. When you exit the bags, sprint past the finish cones.
Coaching Points:
• Feet should keep moving during entire drill. • Knees should be kept high.
• First step should always be with the foot closest to the desired direction. • Do not touch the bags during the drill.
• Do not cross your feet. • Do not click your heels.
• Do not slow down when approaching the bags. • Finish strong through the cones!
Blueprint for Success: A Strength & Conditioning Coach's Manual
Lateral Quick Hops Function:
To develop footwork, foot speed, knee action, and lateral movement.
Method:
1. Position yourself in a two-point ready stance behind the start cones facing right. 2. Quick hop over the first bag with both feet.
3. Step back and hop over the next with both feet. 4. Step up and repeat.
5. Repeat two bags forward and one bag back.
6. When you exit the bags, sprint past the finish cones.
Coaching Points:
• Feet should keep moving during entire drill. • Knees should be kept high.
• First step should always be with the foot closest to the desired direction. • Do not touch the bags during the drill.
Blueprint for Success: A Strength & Conditioning Coach's Manual
Rabbit Killer Function:
To develop footwork, foot speed, knee action, and lateral movement.
Method:
1. Position yourself in a two-point ready stance behind the start cones facing right. 2. On the coach’s signal, step over with your left foot followed by your right. 3. Step over the next bag with your left again followed by your right.
4. Then step over the previous back with your right followed by your left. 5. Repeat two bags forward and one bag back.
6. When you exit the bags, sprint past the finish cones.
Coaching Points:
• Feet should keep moving during entire drill. • Knees should be kept high.
• First step should always be with the foot closest to the desired direction. • Do not touch the bags during the drill.
• Do not slow down when approaching the bags. • Drop your hips at every change of direction. • Finish strong through the cones!
Blueprint for Success: A Strength & Conditioning Coach's Manual
Rope Drill One in Each Function:
To develop footwork, foot speed, and knee action.
Method:
1. Position yourself in a two-point ready stance behind the start cones. 2. On the coach’s signal, sprint to the ropes.
3. With a high knee action, step into each open space (right foot/right side, left foot /left side).
4. Continue through to the end of the ropes.
5. When you exit the ropes, sprint past the finish cones.
Coaching Points
• Feet should keep moving during entire drill. • Knees should be kept high.