The ability to change direction quickly and efficiently is one of the most lethal weapons an athlete can possess. Rarely do athletes cover a long distance in a straight line. Rather, most sports require frequent cuts and changes of direction as athletes attempt to elude opponents.
Most agility drills are programmed, meaning a set pattern is defined by a series of cones. Athletes sprint through the pattern, changing direction at each cone as quickly as possible.
Although cone drills are a great starting point for developing agility, most athletes eventually move on to more advanced drills, ones that involve reaction. To challenge yourself further, add drills that require you to make a cut based on a partner pointing (visual cue), calling out directions (audible cue) or calling out a color associated with a particular direction (cognitive cue).
Make your drills even more effective by performing them from different start positions, like short sprints from a lying down or prone position. They’ll improve your agility and reaction time because they more closely simulate game situations.