Drill Reps Notes Pro Agility 4 3-Cone Wheel Triangle Drill 60 ...
Agility Training Routines Any drills listed in RED should be performed as a competitive drill if you are in a group and form is solid
Drill Pro Agility
Agility Workout #1 Reps Notes Alternate start direction, focus on hand touching line - not foot 4 stay close to cone during "wheel;" drop hips low before finishing
3-Cone Wheel
6 (3 ea way) backpedal
Triangle Drill
6 (3 ea way) (backpedal/Shuffle/Sprint
60 Yard Shuttle Drill 3-Side Square Drill
Hips low at each change of direction; always maintain tight angles
5
touch with hand, 2 reps with right hand on each turn, 2 reps left, 1 rep backpedal/sprint
Agility Workout #2 Reps Notes 6 (3 ea way) Backpedal/Sprint/Sprint - don't round any turns (keep sharp angles)!
30 Yard Shuttle
6
touch line or ground with hand, 2 reps with right hand on each turn, 2 reps left, 2 reps backpedal/sprint
T drill Alpine Drill 50 yard shuttle
4
Backpedal/shuffle/sprint/shuffle sprint (always facing the finish line)
6
Stay close to cones and accelrate off each turn (Backpedal/Sprint)
3
touch only foot (not hand)
Drill Pro Agility
Agility Workout #3 Reps Notes Alternate start direction, focus on hand touching line - not foot 6 stay close to cone during "wheel;" drop hips low before finishing
5-Cone Wheel
4 (2 ea way) backpedal
Broken Arrow
6 (3 ea way) Sprint/Backpedal/Sprint/Backpedal/Sprint
4x's Sprint/Shuffle/Sprint/Shuffle/Sprint; 2x's
60 Yard shuttle
4
Touch with hand if Strength/Power Sport; Sport determined for other sports (if lot of level changes - touch)…2 sets to Right and 2 Sets to Left
1/2 - Star Drill
4
Lots of rest between reps
Drill Triangle Drill EKG Drill 30 Yard Shuttles T-Drill Push 8's
[email protected]
Agility Workout #4 Reps Notes 6 (3 ea way) Sprint/shuffle/Sprint 6 (3 ea way) Sprint/backpedal/sprint/sprint/back/sprint/sprint x2; Sprint entire way x1
8 4 3
Touch with hand…3x's to Right/3x's to Left/2x's Back/Sprint Backpedal/shuffle/sprint/shuffle sprint (always facing the finish line) Lots of rest between reps
Barry J Kagan - 2013
Drill Pro Agility
Agility Workout #1 Reps Notes Alternate start direction, focus on hand touching line - not foot 4 stay close to cone during "wheel;" drop hips low before finishing
3-Cone Wheel
6 (3 ea way) backpedal
Triangle Drill
6 (3 ea way) (backpedal/Shuffle/Sprint
60 Yard Shuttle Drill 3-Side Square Drill
Hips low at each change of direction; always maintain tight angles
5
touch with hand, 2 reps with right hand on each turn, 2 reps left, 1 rep backpedal/sprint
Agility Workout #2 Reps Notes 6 (3 ea way) Backpedal/Sprint/Sprint - don't round any turns (keep sharp angles)!
30 Yard Shuttle
6
touch line or ground with hand, 2 reps with right hand on each turn, 2 reps left, 2 reps backpedal/sprint
T drill Alpine Drill 50 yard shuttle
4
Backpedal/shuffle/sprint/shuffle sprint (always facing the finish line)
6
Stay close to cones and accelrate off each turn (Backpedal/Sprint)
3
touch only foot (not hand)
Drill Pro Agility
Agility Workout #3 Reps Notes Alternate start direction, focus on hand touching line - not foot 6 stay close to cone during "wheel;" drop hips low before finishing
5-Cone Wheel
4 (2 ea way) backpedal
Broken Arrow
6 (3 ea way) Sprint/Backpedal/Sprint/Backpedal/Sprint
4x's Sprint/Shuffle/Sprint/Shuffle/Sprint; 2x's
60 Yard shuttle
4
Touch with hand if Strength/Power Sport; Sport determined for other sports (if lot of level changes - touch)…2 sets to Right and 2 Sets to Left
1/2 - Star Drill
4
Lots of rest between reps
Drill Triangle Drill EKG Drill 30 Yard Shuttles T-Drill Push 8's
[email protected]
Agility Workout #4 Reps Notes 6 (3 ea way) Sprint/shuffle/Sprint 6 (3 ea way) Sprint/backpedal/sprint/sprint/back/sprint/sprint x2; Sprint entire way x1
8 4 3
Touch with hand…3x's to Right/3x's to Left/2x's Back/Sprint Backpedal/shuffle/sprint/shuffle sprint (always facing the finish line) Lots of rest between reps
Barry J Kagan - 2013
