AGILITY DRILLS. Pro-Agility (5-10-5yd Shuttle). 3 cones are set up 5 yds apart in a straight ... 5-Star Agility. 6 cones are set up 4 yds apart. 3 are in a straight line.
Pro-Agility (5-10-5yd Shuttle)
3 cones are set up 5 yds apart in a straight line. Begin by straddling the middle marker. Sprint to the right 5 yds and touch the marker with your right hand. Change direction and sprint to the left 10 yds to the opposite marker and touch it with your left hand. Change direction again and run to the right through the middle marker to finish. This is the standard test.
Can also be done in a variety of different ways to work on different aspects of changing direction. Start on end cone and sprint to middle and backpedal then sprint to far cone and backpedal. Start on end cone and shuffle to middle then sprint back then shuffle to far cone and sprint back. There are many different combinations you can do. Take 30-45sec. rest between each rep
3-Cone Test (L-Drill)
Three cones are set up 5 yards apart in the shape of an “L”. Sprint forward 5 yds, touch the line with right hand and change direction back towards the start and touch with right hand. Sprint forward again and make a right hand turn around the cone and run to the inside of the far cone making a figure 8. Round the far cone staying low and sprint back toward the “elbow” cone and make a left hand turn then sprint through the cone where you started.
Cones are set up in the shape of an “H” about 5-10 yds apart. Start on left side. Run FWD 10 yds. Touch line with foot. Backpedal to middle marker. Change direction 90º and shuffle to opposite side of the “H”. Change direction again 90º. Backpedal to the back cone. Touch marker with foot. Change direction 180º and run FWD 10 yds through the final cone.
Four cones are set up 10 yds apart in the shape of a “T”. Start at the base of the “T” and run forward to the middle cone. Touch with hand. Change directions and shuffle to the right. Touch cone with right hand. Change direction again and shuffle10 yds across the top of the “T” to the opposite cone. Touch cone with left hand. Change direction again and shuffle to the middle cone. Touch with either hand and backpedal through the starting cone to finish.
5-Star Agility 6 cones are set up 4 yds apart. 3 are in a straight line. The other 3 cones should be set up 4 yds from the middle cone, but at 45º, 90º, and 45º. Start in a good athletic position at the middle cone. Run to the left cone and touch with left hand. Run back to the middle cone and touch with right hand. Run to the left 45º cone and touch with left hand. Run back to middle cone. Change direction and run to the right cone and touch with right hand. Run back to middle cone and touch with left hand. Run to the right 45º cone and touch with right hand. Run back to the middle cone. Touch with left hand. Change directions and run to the 90º cone. Touch with either hand and run back through the starting middle cone to finish.
4 Corner Drill Set up four cones in a 10yd x 10yd box. Can Perform a variety of drills including the following: 1. Sprint-Shuffle-Backpedal-Shuffle 2. Shuffle-Sprint-Shuffle-Backpedal 3. Sprint-Carioca-Backpedal-Carioca 4. Carioca-Sprint-Carioca-Backpedal 5. Sprint-Backpedal Diagonal-Sprint- Backpedal Diagonal 6. Sprint-Open up at 45 angle and sprint-Sprint-Open up at 45 angle and sprint 7. Stand in middle of four cones and have coach or teammate point to cone. Sprint to cone and then back to middle for 20sec.
5yd Cone Shuffle Set up two cones 5yds apart. Shuffle back and forth touching the cones for 20sec. Can also be done as a “mirror” drill with a partner in which you have to mimic the movement of the person going.
Forward/Backward Side-to-Side -1 in each -2 in every hole -2 in each -2 in / 2 out (Small W’s) -1 in 1 out -Hop 2 FWD / 1 BWD (or 3:1) -Slalom Hops (2 in/ 2 out; hops) -Karioca -Icky Shuffle (2 in/ 1 out) -2 in / 2 out (Large W’s) -Icky 2 step (2in/2 out) -Rt. Leg lead, left front to back - Stradle Hops (1in 1 out) -Rt. Leg trail, left front to back -DL hop FWD 2/ Bk 1 (or 3:1) -SL hops -Swivel hips (use 1 side of the ladder) -DL hops -Twister (use 1 side) -Ali Shuffle (2 in each) -90˚ Twists (all the way through ladder) -Scissors (1 in each) -A-Skip -Ankle hops (legs stay straight) -Hopscotch (2 out / 1in alt. Legs) -Tuck Jumps (every other) -SL hops rt. Rt. Lt. lt.