Agility Drills

Agility Drills

 Click Here For the EATS Speed Agility and Conditioning Guidelines

Directions for performing these general agility drills:

    1. Make sure to do an adequate Dynamic warm-up, pre-stretch, and active warm-up prior to beginning ANY activity (see our "Dynamic Warm-Up" below). These drills are to be performed by individuals in good health (free from injuries) and under competent supervision.
    2. Drills should be done at full speed! Game like conditions!
    3. Keep your rest between reps/sets to a minimum to elicit an overall conditioning effect.
    4. Stay in an "athletic" position at all times keeping your center of gravity low with a good base of support.
    5. Keep your feet moving the whole time!
    6. Sink your hips, plant tour outside foot, and lean into your cuts.
    7. Pump your arms hard and accelerate on the straightaway.
    8. Drills should be performed on appropriate surface to avoid slipping (Ideally the same surface as your sport.
     

CLICK HERE for EATS Standard Dynamic Warm-Up


Line Drills

    1. Start by sprinting from line A to line B at full speed.
    2. Touch line B with foot and sprint back to line A, then immediately back to line B (finish line).
    3. Variations of this drill can be done by incorporating back pedals, side shuffles, etc.

                       

Off Set Weave

    1. Start by sprinting to the first cone.
    2. With a quick change of direction, begin back pedaling to the next cone (and repeat).
    3. Concentrate on accelerating out of the corners.

Z-Drill

    1. Start by sprinting to the first cone at full speed.
    2. Then make a hard, sharp cut and sprint to the next cone, and then again to the last cone.
    3. Make sure to stay low and get your body "square" to the direction that you are running as quick as possible.
    4. Variations of this drill can be done by incorporating back pedals, side shuffles, etc.

                             

M Drill

    1. Start by sprinting to the first cone and then follow an "M" pattern to the finish line.
    2. Variations of this drill can be done by incorporating back pedals, side shuffles, etc.

Figure 8 Drill

    1. Face one direction at all times (keep the shoulders "square" to this point) and shuffle a through a figure 8 pattern.

                                                         

Pro-Agility Drill

    1. Start by straddling the mid line.
    2. Sprint hard to one side then all the way back to the far side and then finish by sprinting back to the middle. 
                            
     

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