Get Quick With an Agility Progression Sequence, Part 2

June 4, 2011

Gaining agility and quickness for game-time situations involves many components. True agility isn’t just moving at different speeds in different directions; it’s moving in all directions with great speed in response to a stimulus.

In Part 1 of this agility series, we addressed simple change-of-direction drills—closed [or set pattern] drills that use anticipation and pattern recognition. Here, in Part 2, we provide more advanced change-of-direction drills to help you further develop your agility.

Level 2 – Intermediate Agility

These change-of-direction drills focus on mechanics, body position and first-step explosiveness. Cones or other markers are used to form set patterns for you to run.

Cone Zigzag [On-Field Cutting Drill]

Set up cones in a zigzag pattern with cone A at the start and cone B five to seven yards away and two to three yards to the right. Set up cone C five to seven yards away from cone B and two to three yards to the left [lined up with cone A]. Place a total of eight to 10 cones in this pattern.

• Sprint from cone A to cone B, taking one step past cone B
• Drop hips, stop, plant and turn hips to backpedal toward cone C
• Repeat pattern for all cones

Front and Backpedal Break Drill

• Mark a starting line
• Sprint five to seven yards off the line
• Stop and Backpedal three to four yards; then plant and sprint forward five to seven yards
• Repeat pattern continuously for set distance
• Explode in and out of breaks
• 2x40 yards, with 45 second rest between sets

Arrow Drill

Perform enough sets and reps of this drill, with sufficient rest, so that it works quickness and is not just a conditioning drill.

• Mark a starting line
• Sprint forward; have a coach or teammate give verbal or visual cue to break to the left or right
• When cue is given, plant, open hips, turn and sprint back at a 45-degree angle either left or right

Pro Agility Run

• Set up three cones five yards apart
• Start at middle cone in three-point stance, feet shoulder-width apart, head up, and one hand on the ground
• Have a coach or teammate cue you to go either left or right; run in that direction
• Plant, touch the ground and sprint 10 yards in opposite direction to far cone
• Plant, touch the ground and sprint five yards back to middle cone

Coaching Point: To add variation for an advanced drill, have a coach/teammate give a verbal or visual cue to change direction before you get to a cone. This causes you to react to the cue instead of the cone.

Hula Hoop Drill

Mark a circle on the ground 10 feet in diameter [you can use PVC pipes hooked together]

• Set up cones in different spots five to 10 yards away from circle
• On command, run around the circle, staying on the edge of your feet
• On a command and direction cue, break out of run and sprint to indicated cone

Figure 8 Drill

Make two small rings, using hula hoops or other material.

• Set up cones in different spots five to 10 yards away from the hoops
• Run around the first hoop, then sprint around the second hoop in the opposite direction, making a Figure 8 pattern around the two hoops
• On cue, break out to indicated cone
• Make sure to run in both directions
• Keep runs short and intense

Basic Forward/Backward/Lateral Hurdle Runs

Set up two to 10 mini hurdles ranging from six to 12 inches, depending on height and ability. For long drills, begin at set point. For shorter drills, with three or  four cones, start in the middle and straddle a hurdle for lateral movement work. Feel free to perform pattern variations.

• Run forward or backward, stepping over the hurdles
• Run forward or backward, shuffling around the hurdles
• Run laterally over the hurdles, going in one direction, or have a coach/teammate give multiple direction cues
• Add Lateral Crossover Steps
• Perform Two-Leg Jumps and Single-Leg Hops going forward, backward and laterally

Perform for a certain number of reps or time—e.g., 2x20 seconds with 30-40 second rest.

Check back next week for the third and final part of this series, where we'll tackle even tougher agility drills.

Photo:  flickr.com

Mark Roozen
- Mark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, is the owner of Coach Rozy, Powered by Avera Sports. He recently was a member of the Cleveland Browns Strength...
Mark Roozen
- Mark Roozen, M.Ed.,CSCS,*D, NSCA-CPT, FNSCA, is the owner of Coach Rozy, Powered by Avera Sports. He recently was a member of the Cleveland Browns Strength...
Must See
Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,211
Why NFL Wide Receiver DeSean Jackson Counts His Blessings Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 7,485,687
Jadeveon Clowney on Making Big Hits Jadeveon Clowney on Making Big Hits
Views: 6,445,717

Featured Videos

Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Basketball Shooting Drill With Kevin Love: 5 Spots, 5 Shots Views: 243,040
Real Workouts: Randall Cobb Real Workouts: Randall Cobb Views: 22,319
A Day in the Life With Kansas City Chiefs Tight End Travis Kelce A Day in the Life With Kansas City Chiefs Tight End Travis Kelce Views: 15,097
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Roy Hibbert 540 lbs Deadlift Roy Hibbert 540 lbs Deadlift
Views: 1,576,211
Dribbling Drills for Tighter Handles Dribbling Drills for Tighter Handles
Views: 4,332,865
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,498,918
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 11,269,514
Tobin Heath Closed-Space Dribbling Tobin Heath Closed-Space Dribbling
Views: 1,174,560

Load More
More Cool Stuff You'll Like
5 Stretches That Can Instantly Make You Faster

5 Stretches That Can Instantly Make You Faster

Todd Durkin's 5 Exercises to Increase Your Agility

Todd Durkin's 5 Exercises to Increase Your Agility

What Is Fast in Soccer?

What Is Fast in Soccer?

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

Six-Pack for Speed: 5 Core Exercises That Can Make You Faster

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

King of the Hill: 5 Hill Run Exercises to Supercharge Your Speed

Building Sprint Speed for Soccer Players

Building Sprint Speed for Soccer Players

These 5 Drills Will Increase Your Baseball-Specific Speed

These 5 Drills Will Increase Your Baseball-Specific Speed

Run Faster and Longer

Run Faster and Longer

5 Movements You Should Be Doing to Gain Football Speed

5 Movements You Should Be Doing to Gain Football Speed

Sprinting Tips from Olympic Gold Medalist Michael Johnson

Sprinting Tips from Olympic Gold Medalist Michael Johnson

Get Faster with High-Speed Treadmill Training

Get Faster with High-Speed Treadmill Training

Soccer Players: Get Quick on the Pitch

Soccer Players: Get Quick on the Pitch

A Linear Speed Progression for Increasing In-Game Speed

A Linear Speed Progression for Increasing In-Game Speed

Fine-Tuning Soccer Sprint Speed

Fine-Tuning Soccer Sprint Speed

Resisted Sprints: Use the Right Weight to Get Faster

Resisted Sprints: Use the Right Weight to Get Faster

Why Agility Is Critical for Soccer Players

Why Agility Is Critical for Soccer Players

Speed Drill of the Day: Get More Explosive with Ankle Hops

Speed Drill of the Day: Get More Explosive with Ankle Hops

Feed for Speed: 5 Foods and Supplements That Make You Faster

Feed for Speed: 5 Foods and Supplements That Make You Faster

Developing Soccer-Specific Speed

Developing Soccer-Specific Speed

Get Even More Out of Your Hill Sprints With These Variations

Get Even More Out of Your Hill Sprints With These Variations

3 Ways to Build Sprint Speed (No Sprinting Required)

3 Ways to Build Sprint Speed (No Sprinting Required)

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

NFL RB Zac Stacy Works to Get Faster for the 2015 Season

How the Cable Machine Can Help You Get Faster

How the Cable Machine Can Help You Get Faster

Why Youth Athletes Need to Focus On Strength to Improve Speed

Why Youth Athletes Need to Focus On Strength to Improve Speed

YardBarker