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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.
Start Agility Training
Beginner Cone Drills
Three Types of Reaction Drills
Partner Change of Direction Training
The STACK Guide to Getting Faster
Part 1: Overview
Part 2: Sprinting Technique
Part 3: Strength and Power
Part 4: Speed Workouts
Part 5: Types of Speed Development