Pro Agility Drill | STACK

Pro Agility Drill

  • Start in a 2-point stance straddling the starting line
  • Open to your right or left; sprint 5 yards; touch the line with your hand
  • Turn and sprint 10 yards and touch the line with your hand
  • Turn and sprint 5 yards through the finish line

Days a week: 2 / Reps: 2-4 / Rest: 1-1.5 minutes

Variations: Scramble starts (start on your stomach, back, etc.); use a different skill in each leg of the drill (shuffle, backpedal, carioca, etc.); increase distance to a 7-14-7.

Seasonal Transitions:

  • During fall ball, use the 7-14-7 and rest 1-1.5 mintues
  • During January ball, use the 5-10-5 and rest 40-45 seconds

Benefits: The Pro Agility helps infi elders work on dropping their center of gravity when fielding ground balls. Pitchers and catchers work on quickness for fielding bunts. All players work on the transition from the batter’s box to the sprint to first.

Key Point: Make sure direction changes are quick and clean.

Coaching Point: “Palm the line to work on really dropping your center of gravity. This is especially helpful for infielders working to get low for ground balls."

Back to main article

Related Exercises

4-Corner Drill
Agility Wheel
Star

Training Centers

FIND A STACK VELOCITY SPORTS
PERFORMANCE LOCATION NEAR YOU

Connect

Advertisement

Resources

Performance Center

Custom workouts and performance tracking

STACK Fitness

Everything you need to be the fittest you 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

Varsity

High school sports community and content sharing

News

Find the latest news relevant to athletes