Agilities, Cones, and Ladders

Diagrams for ALL drills will be posted soon!

Lateral Quick Steps

Arrange 12 cones or 6 inch hurdles approximately 18 inches apart in a straight line. Start in an athletic stance beside cone 1. Move laterally over the cones bringing the knees up high and bringing both feet down between each cone. After stepping over cone 12, move immediately back in the other direction. Keep your chest and hips squared up so that all movement is lateral. Emphasize quickness off the ground with each step.

Lateral Quick Steps w/ Sprint up and backpedal

Use basically the same arrangement of cones as for the Lateral Quick Steps but move cones 1 and 12 approximately 3 yards forward. Start in an athletic stance beside cone 2, and then move laterally over the cones. After stepping over cone 11, sprint to cone 12, touching it with your right hand. Backpedal to cone 11 and move laterally to your left. After stepping over cone 2, sprint up to cone 1 touching it with your left hand.

Lateral Quick Steps w/ Sprint out

Use basically the same arrangement of cones as for the Lateral Quick Steps but move cone 12 approximately 10 yards from cone 11. Start in an athletic stance beside cone 1, and then move laterally over the cones. After stepping over cone 11, sprint through cone 12. Turn and jog back to cone 1 and repeat.

Shallow V

Place 3 cones in a line with approximately 2 yards between each cone. Move cone 2 one yard below the line to form the shallow V. Stand behind cone 2 so that cone 1 is forward and to the left, and cone 3 is forward and to the right. Move as quickly as possible over to cone 3 touching it with your right hand, then back behind cone 2 and over to cone 1, touching it with your left hand then quickly back behind cone 2. Continue this movement while keeping your body squared up to the line formed by cone 1 to cone 3.

Deep V

Place 3 cones in a line with approximately 2 yards between each cone. Move cone 2 about 5 yards below the line to form the deep V. Perform as you did the shallow V. The Deep V emphasizes more forward/back movement.

Sprint/Lateral Jumps/Backpedal

Arrange cones in a rectangle with approximately 3 yards between cones 1 and 3, and cones 2 and 4. Approximately 4 yards should be between cones 1 and 2, and cones 3 and 4. Begin at cone 3, sprint up to cone 1, and jump laterally over to cone 2 emphasizing the push off the left foot. When you reach cone 2, backpedal to cone 4 and jump laterally over to cone 3 emphasizing the push off the right foot then sprint up to cone 1. Focus on the quick change of direction at each corner.

Single Leg Zig-Zag Hops

Place two cones approximately 15 yards apart. Stand beside cone 1 facing cone 2. Balance on your right foot with the knee slightly bent. Hop your way to cone 2 using a zig-zag pattern crossing the imaginary line running from cone 1 to cone 2. The angle of the hops should be approximately 45 degrees. Emphasize stability and balance when landing each hop before initiating the next one. Hop back to cone 1 using the left leg.

Single Leg Forward Jumps

Place two cones approximately 15 yards apart. Stand beside cone 1 facing cone 2. Balance on your right foot with the knee slightly bent. Hop your way to cone 2 covering at least 36 inches on each hop. Emphasize landing with your heel down and not letting the knee get out in front of your toes. Stabilize and balance before initiating the next jump. Upon reaching cone 2 turn and work your way back to cone 1 using the left leg.

Mountain Jumpers

Assume the “up” position of a push-up with the arms extended. Keep your feet and legs together and drive both knees up toward your chest and then return to the extended position. Continue to repeat.

Mountain Climbers

Assume the “up” position of a push-up with the arms extended. Drive one knee up toward your chest while the other leg stays in the extended position then begin alternating legs in a sprinting type motion.

Skiers

Assume the “up” position of a push-up with the arms extended. Keep your feet and legs together as they "hop" from side to side gradually increasing the distance between landings.

Burpees

Assume the “up” position of a push-up with the arms extended. Keep your feet and legs together and drive both knees up toward your chest. Upon reaching this “squat” position, explode and jump upward while pulling the knees up to the chest (like performing a squat jump with knee tuck). Drop back down to the low squat position and return the legs to the extended position. Continue to repeat.

T Drill

Start in an athletic stance at cone 1. Sprint to cone 2, shuffle laterally to cone 3, touch it and shuffle laterally to cone 4, touch it and shuffle laterally back to cone 2, touch it and backpedal to cone 1, touch it and immediately sprint back to cone 2 to begin your second repetition through. Two repetitions through make 1 complete drill.

Agility Box Drill

Start in an athletic stance at cone 1. Sprint forward to the outside of cone 2, lateral shuffle or slide to cone 3, backpedal to cone 4, lateral shuffle or slide to cone 1.

X Drill

Begin at cone 1. Sprint to cone 3 and backpedal to cone 4. Then sprint to cone 2 and backpedal to cone 1. Emphasize a strong start of each sprint.

20 Yard Shuttle

Start in a three-point stance on the center line. Sprint 5 yards and touch line with your hand. Turn and sprint across the center 10 yards and touch the far line with your hand. Turn and sprint through the center to complete the drill. When going to the right, touch with your right hand, when going left, touch with your left hand.

Star Drill (4 or 8 Points)

Starting in an athletic stance, jog, shuffle or slide to middle cone, then sprint to each numbered point. Jog back to the starting point. Turn inside and sprint when you have reached cones 6 and 7. Drill can also be done as a 4-point star using only starting, middle, 1, 3, 5, and 7 cones.

L Drill

Start in an athletic stance. Sprint around the outside of the first cone. Next, sprint toward the second cone, go around the cone from the inside and then sprint back around the previous cone to the starting point. Drill can be completed in both right and left directions.

W Drill

Start in an athletic stance. Sprint around each cone. Drill can also be performed by backpedaling and sprinting, or sliding and sprinting, or shuffling and sprinting around the cones.

Snake Drill

Start in an athletic stance. Sprint around the outside of the outside cones and inside the inside cone.

Diagonal Box

Start in an athletic stance. Sprint forward to the outside of the first cone (opposite), lateral shuffle or slide to the second cone. Perform a 45° pivot and sprint at a 45° to the third cone.

Cone Chute

Starting in an athletic stance, sprint around each cone. Drill can also be performed by backpedaling or sliding around each cone.

Agility Box

Start in an athletic stance. Sprint forward to the outside of the first cone, lateral shuffle or slide to the second cone, backpedal to the third cone, and lateral shuffle or slide to the fourth cone.

300 Yard Shuttle

Start in an athletic stance. Sprint 25 yards and touch the line with your hand. Make 6 continuous trips.

Z Drill

Start in an athletic stance. Sprint forward to the outside of the first cone. Next, sprint diagonal to the outside of the second cone, then sprint forward to the outside of the third cone and diagonal to the fourth cone (start and finish at the same cone).