Agility Training

Looking for agility training programs or agility training workouts? These articles detail speed and power exercises, skill techniques and general agility training ideas. To browse our library of free sports training articles, browse using the categories on the left or use the search box.

Boxing Training: Agility Drills

Boxing is an ancient sport and despite its ‘unsophisticated’ and (in more recent times) politically incorrect image, it remains hugely popular and with good reason. Unlike many sports, boxing can teach non-boxing sportsmen and women a thing or two; as well as demanding extraordinary levels of physical conditioning, it also requires formidable mental toughness.

 

Agility training: how to improve skill and technique

Overloading on repetitious training plans will not improve an athlete’s skill or technique

Agility training: how to develop an athletes reaction time

A training programme to improve your reaction time

Agility training: improving your reaction time and the quickness you change direction

A training programme to increase your agility levels

Speed training: warm up exercises for sports involving speed and multi-directional agility

A warm-up focused on speed and multi-directional agility

Back Injuries: functional power and agility phase

Back injuries are very common both in sport and everyday life. Specific pain can generally be classified into acute lower back pain and mild to moderate lower back pain. It is not always possible to make a precise diagnosis of a specific back injury or condition but this should not prevent the pain from being managed or treated.

Developing agility for perfect technique

Agility is crucial for all sports and is a derivative of speed, power and skill. Increased speed and power will boost your ability to express agility, while the mastery of perfect technique will make for world beating performance.

Agility drills: increased speed and power will boost your ability to express agility

Agility is crucial for all sports

Agility Training: Improving Sporting Reaction Times

How visual acuity and auditory signals can affect your performance in sport.

Basic Agility Drills

Basic Agility Training

Zig Zag Sprints

Zig Zag Sprints

A useful agility drill to develop acceleration, deceleration and rapid changes in direction whilst sprinting. Coaches can use this drill to teach correct sprinting mechanics and body position for acceleration.

Ladder Drill Ins and Outs

Ladder Drill Ins and Outs

An excellent drill for developing co-ordination and timing. Have your athletes perform the movements correctly and with good technique before asking them to increase speed.

Ladder Drill Jumps

Ladder Drill Jumps

Possibly the easiest of the Ladder Drills. Can be used as an introductory exercise to those new to ladder drills.

Ladder Drill Jumps Two Forward One Back

Ladder Drill Jumps Two Forward One Back

A simple yet effective drill for developing coordination and speed. Make sure athletes are able to perform the drill correctly before progressing.

Ladder Drill Scissors

Ladder Drill Scissors

Supplement your core speed and agility drills with this one that challenges accuracy and precision whilst moving the whole body quickly. Be sure to have good technique before advancing the speed of this drill.

Ladder Drill: One Foot in Each Rung

Ladder Drill: One Foot in Each Rung

The most simple of ladder drills can be used for beginners and young athletes to teach them about moving quickly. The ladder drill can also be used to teach running mechanics. This ladder drill is easily mastered and improvements can be made in a short period of time.

Ladder Drill: Two Forward One Back

Ladder Drill: Two Forward One Back

One of the more complex ladder drills, it helps develop co-ordinated quickness in two directions: forwards and back. Have the athlete progress at their own rate through this drill by asking them to complete the drill correctly before performing the drill at maximum speed.

Lateral Ladder Drill

Lateral Ladder Drill

Challenges co-ordination by teaching quick lateral movements. This drill can also be used as an aid for teaching correct lateral movement mechanics.

Lateral Zig Zags

Lateral Zig Zags

One of the most common movements in sport is running side-ways on an angle. This drill helps develop lateral speed and changes in lateral direction. It can also be used as an effective tool to develop lateral running mechanics.

Ladder Drill Hopping Ins and Outs

Ladder Drill Hopping Ins and Outs

A progression of the two footed drill. This offers the athlete a co-ordination and agility based challenge.

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Agility Drill: how to decelerate and rapidly change direction following a period of acceleration

Agility Drill: how to decelerate and rapidly change direction following a period of acceleration

This agility drill is great for learning to decelerate and rapidly change direction following a period of acceleration. Only four cones are required making the drill extremely minimalist but effective. To train different energy systems this drill could be performed with 10-m gaps between cones (anaerobic) or 50-m gaps between cones (aerobic) and can be performed with any number of athletes making the drill very versatile.

Agility Drill: developing core agility movements

Agility Drill: developing core agility movements

A simple drill to set-up, which can be used with beginners or younger athletes to develop core agility movements such as side stepping, deceleration and changes in direction.

Agility Drill: improving multi-directional agility

Agility Drill: improving multi-directional agility

This drill can be used to teach “cutting” techniques when changing direction. The drill focuses on short-bursts of acceleration and deceleration which occur frequently during sports, training with drills like this can help improve your multi-directional agility during a game.

Agility Drill: improving acceleration reactions

Agility Drill: improving acceleration reactions

This drill is designed to focus upon quick feet movements followed by an initial acceleration. The quick foot movements will help “prime” your body for the sprint and rapid change of direction. When implemented correctly this drill can also be used to teach athletes to be on their toes ready to react to a sprint.

Agility Drill: improving co-ordination

Agility Drill: improving co-ordination

This drill offers a little more challenge to the co-ordination of the athlete by having them side-step in and out of cones before a sprint. This drill could be more specific to a game situation as a player has to react to a change in direction and sprint during defending or by showing “fast feet” to dummy the opponent in attack.

Agility Drill: improving reaction time and speed

Agility Drill: improving reaction time and speed

A random reaction agility drill is very specific to athletic performance as in all cases one cannot predict where an opponent may run or place the object 100% of the time. In traditional agility drills players can map out the direction they are running by planning their route. However, during this drill the direction is decided by a command.

Agility Drill: developing co-ordination under pressure

Agility Drill: developing co-ordination under pressure

This drill focuses on speed of change in direction and co-ordination. The drill must be performed as fast as possible in order to challenge co-ordination. This drill can be adapted in a number of ways to include side-stepping in and out of the white cones or a random reaction movement. The drill is great when coaching large numbers of athletes at the same time.

Agility Drill: rapid change of directional and lateral acceleration

Agility Drill: rapid change of directional and lateral acceleration

The emphasis on this drill is rapid change of directional and lateral acceleration which is extremely important in sports where agility is the base of competitive performance. The drill can also be used to teach deceleration techniques and body position for the acceleration phase.

Agility Drill: developing technique under pressure

Agility Drill: developing technique under pressure

When performed correctly this drill challenges movement co-ordination by having rapid changes in direction followed by periods of “fast feet” movement. This drill can be adapted in several ways to include backwards running on some sections, hopping through white cones or racing a team mate through the drill to develop technique under pressure.

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