Agility Day Exercises
Warm up with a 10 minute jog followed by a stretch, then complete the following exercises:
Ladders
Complete 10 ladder exercises, 2x through
for each exercise. Some options include:
One foot in each quick step
Two feet in each quick step
Icky Shuffle
Backward Icky Shuffle
Double Icky Shuffle
Backward Double Icky Shuffle
Backstep Icky Shuffle
Crossover Icky Shuffle
Backward Crossover Icky
Right/Left Leg Trail Whip
Backward Whip
Front Whip
Sideways Whip
Front Hopscotch
Back Hopscotch
Ins and Outs
Bunny Hops
Cross country ski
Lateral run (with high knees)
Chimney jumps
Speed Transitioning Exercises
Perform each of these exercises ten
times to improve transition acceleration
and enhance ability to change speeds.
“Ins and Outs”
- Space five cones 15 yards apart.
- Start at cone 1, and slowly
accelerate to 75% speed by the
time you reach cone 2.
- At cone 3, increase your speed to
go faster than you’ve ever
attempted to go.
- At cone 4, decelerate then return
If you are unfamiliar with the various ladder drills,
these videos will help you learn the techniques:
“Basic Speed Ladder Drills”:
https://www.youtube.com/watch?v=gXkt1txOunI
“Training for speed:
https://www.youtube.com/watch?v=t26CIBKRKW
E
“Ins and Outs”
“Gears”
*Try varying your gears during each repetition,
i.e. “4th, 2nd, 1st, 3rd”, then “1st, 4th, 2nd, 3rd.”
etc.
back to cone 1. Repeat 10x.
“Gears”
- This is similar to the above
exercise, but you are varying your
speeds rather than getting
progressively faster.
- Space cones 20 yards apart
- Run at different velocities, or
“gears”, between each cone. First
= 25%, Fourth = 100% pace.
Direction Change Exercises
Perform each of these exercises ten
times to improve your direction change,
specifically from backpedaling to sprinting
forward.
40-Yard Line Backpedal to Sprint
- Start in a “two-point stance” with
your back to the starting line.
- Backpedal five yards to the first
line, touch the line with either foot,
sprint back to the starting line, and
touch it with either foot.
- Backpedal 10 yards to the second
line, tough it with either foot, then
return to the starting line.
- Backpedal five more yards to the
first line, touch it with either foot,
then return to the starting line.
40-Yard Line Backpedal Turn 180
40 Yard Line Backpedal to Sprint
*Vary this by starting in a four-point stance.
40-Yard Backpedal and Turn 180
Degrees and Spring
- Start in a two-point stance with
your back to the starting line.
- Backpedal 10 yards, pivot to turn
180 degrees, then sprint 10 more
yards to touch the final line with
one foot.
- Immediately backpedal ten yards,
pivot 180 degrees and sprint to
the start line.
20 Yard Square
Complete this exercise as many times as
possible in 30 seconds to improve your
change of direction and cutting abilities.
Repeat this 5x, trying to beat your
previous score each round. Improve the
amount of time to 45 seconds, 1 minute,
etc. as your fitness increases throughout
the summer.
- Start in and two point stance and
sprint five yards to the first cone.
- Shuffle right to the second cone.
- Backpedal to the third cone.
- Shuffle left to the starting cone.
Stadium Stairs or Uphill Intervals
Complete this exercise to improve
explosive power and stride length.
- Run up bleachers, stairs, or a hill
for 8 seconds (or until you reach
the top)
- Aggressively swing your arms as
you power up the incline, keeping
your posture in mind.
- If you are running up a hill for 8
seconds, try to beat the distance
you traveled on the previous rep.
- Return to the bottom and repeat
15 times. Increase the amount of
reps as you increase your fitness.