4 Speed and Agility Drills to Mix Into Your Workout
Sometimes less is more. Too often people are trying too hard to find the next best speed and agility drill that will take you to the “next level”.
Well, sometimes, keeping it simple is all you need.
Here are four drills that anyone can do no matter what level athlete you are.
Grab four cones and make them into a 5 x 5 box.
Start with a square stance at the bottom right cone and sprint diagonally to the top left cone. Shuffle laterally and then cross over back. Finishing with a turn and sprint past the original starting cone. Change of direction, footwork and angle will help you on the field.
Once you’ve repeated this a few times, start out going the opposite direction.
2. 123 Back
This is a reaction drill you can do with a friend.
Set up three cones in a straight line between five to ten yards apart (depending on age of athlete). From the center cone, set a fourth cone five yards straight behind it. This will be your starting point also.
The goal is to sprint to the corner cones and top cone, but changing direction when you hear your friend/coach call out back. When you hear this you go back to the starting cone. From there sprint to the next cone in line. Going back and forth down the line from cone to cone. Reps usually last 30-45 seconds per player.
The ability to transition in and out of lateral shuffles and running is something we don’t often think about but is crucial to change of speed and direction.
Set up four cones in a straight line five yards apart, but the middle two cones four yards apart, marking the “shuffle zone”. Sprint from first cone to middle, shuffle (or side step more commonly used) then sprint to last cone. Turn, sprint back, shuffle in the middle and finish with a sprint past the original starting cone.
For the more elite athlete you can add more cones or make the distances greater.
4. Offset Cones
Take five cones and put them five yards apart, but offset forwards and backwards. This drill works on getting in and out of a forward sprint and a back pedal faster.
Start on first cone, sprint around top cone, then back pedal as fast as possible around second cone, changing direction to forward again and back and finish past the last top cone.
A variation would be to side step or shuffle instead of the back pedal.