Agility Drills A

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Agility Drills A

• X-MEN FOOTBALL

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• JUMPING ROPE
• Procedure
• The jump rope progression starts with sets of one
  minute and progresses to five minutes.
• Concentrate on the simple footwork movements in
  the beginning and build to the more difficult
  footwork movements toward the end of the
  progression.
• Allow full recovery after the jump rope set.
• Variations
• Two Feet Jump
• Side to Side Jump
• Forward and Back
• Alternate Feet (single leg)
• High Knee
• Double Jump
• STEP-TAPS
• Procedure
• Begin by stepping up on a platform six to eight
  inches high.
• Only the balls of their feet should make contact
  with the platform.
• Start with slow rhythmic, up-up, down-down steps
  and progress to a quick tap cadence.
• Posture should be in a low ready position, with
  shoulders over the feet, and eyes focused
  straight ahead.

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A. FOUR (4) CORNERS Set-up Procedures Using four
cones, separate each cone by 10 yards. Begin at
cone one (1) and finish the drill through cone
(1). Example of drill Sprint from cone 1-2
shuffle from cone 2-3 back pedal from 3-4 and
sprint from 4-1. Repeat the drill going in the
opposite direction. Variations (1-2)Sprint
(2-3)Shuffle (3-4)Backpedal (4-1)Sprint
(1-2)Sprint (2-3)Carioca (3-4)Backpedal
(4-1)Carioca (1-2)Backpedal (2-3)Shuffle
(3-4)Sprint (4-1)Backpedal A. FIGURE EIGHT
(8) Set-up Procedures Using two cones, separate
cones 5 yards apart. Begin at cone one (1) and
finish the drill through cone (1). Example of
drill Sprint from cone 1-2 sprint around cone
2 and sprint from cone 2-1. Repeat the drill
going in the opposite direction.
Variations Sprint-Sprint. Shuffle-Sprint
Sprint-Shuffle. Backpedal-Sprint.
Sprint-Backpedal. A. CIRCLE CONE Set-up
Procedures Use six cones and separate them 5
yards apart and staggered. Begin at cone one (1)
and finish through cone six (6). Example of
drill Sprint 1-2 circle around cone 2 and do
the same through the last. Repeat the drill
going in the opposite direction.
Variations Sprint around each cone. (1-2)Sprint
(2-3)Backpedal (3-4)Sprint (4-5)Backpedal
(5-6)Sprint (6-Finish)Backpedal. (1-2)Sprint
(2-3)Shuffle (3-4)Sprint (4-5)Shuffle (5-6)Sprint
(6-Finish)Shuffle.
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Agility Drills B

• X-MEN FOOTBALL

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B. JUMPING ROPE Procedure The jump rope
progression starts with sets of 3 minute and
progresses to 8 minutes. Concentrate on the
simple footwork movements in the beginning and
build to the more difficult footwork movements
toward the end of the progression. Allow full
recovery after the jump rope set.
Variations Two Feet Jump Side to Side Jump
Forward and Back Alternate Feet (single leg)
High Knee Double Jump B. Stadium
Stairs Procedure Find a set of 30 stairs and
using good form running techniques up the
stairs Concentrate on relaxing the upper body and
having quick feet. Allow for full recovery after
the set. Ideal time would be 1 minute Variations
Single step Double step Sideways Crossover One
Leg
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B. X-LANE DRILL Set-up Procedures Using four
cones, separate cones each by 10 yards. Begin at
cone one (1) and finish the drill though cone (1)
Example of drill Sprint from cone 1-2 shuffle
from cone 2-3 sprint from cone 3-4 and shuffle
from cone 4-1. Repeat the drill going in the
opposite direction. Variations (1-2)Sprint
(2-3)Shuffle (3-4)Backpedal (4-1)Shuffle
(1-2)Sprint (2-3)Backpedal (3-4)Sprint
(4-1)Backpedal (1-2)Carioca (2-3)Shuffle
(3-4)Carioca (4-1)Shuffle   B. ZIG-ZAGSet-up
Procedures Using four cones, separate 5 yards
apart and staggered. Begin at cone one (1) and
finish the drill 10 yards past cone four (4).
Example of drill Sprint from cone 1-2 shuffle
from cone 2-3 sprint from cone 3-4 and shuffle
from cone 4 to 10 yards beyond it. Repeat the
drill going in the opposite direction.
Variations (1-2)Sprint (2-3)Sprint (3-4)Sprint
(4-Finish)Sprint (1-2)Sprint (2-3)Backpedal
(3-4)Sprint (4-Finish)Backpedal (1-2)Sprint
(2-3)Shuffle (3-4)Sprint (4-Finish)Shuffle
B. CONE WEAVE Set-up Procedure Set up
cones parallel and 5 yards away from the sideline
and 3 yards apart from each other. Begin at the
sideline and finish 5 yards past cone four (4).
Example of drill Start at the sideline and
sprint two yards past cone 1 backpedal between
cones 1 and 2 to the sideline sprint between
cone 2 and 3 to two yards past cone 3 backpedal
between cones 3 and 4 to the sideline and sprint
from sideline five yards past cone 4.
Variations (1-2)Backpedal (2-3)Sprint
(3-4)Backpedal (4-Finish) Sprint (1-2)Carioca
(2-3)Carioca (3-4)Carioca (4-Finish)Carioca
(1-2)Shuffle (2-3) Shuffle (3-4) Shuffle
(4-Finish)Shuffle
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• B. T- DRILL Set-up Procedures
• Place cone one (1) 10 yards away from cone two
  (2). Place cone three (3) five yards to the left
  of cone two (2). Place cone four (4) five yards
  to the right of cone two (2).
• Begin at cone 1 and end at cone 1
• Example of drill Sprint from cone 1 to cone 2
  shuffle from cone 2 to cone 3 shuffle from cone
  3 to cone 4 shuffle from cone 4 to cone 2 and
  backpedal from cone 2 to cone 1. Variations
• (1-2)Sprint (2-3)Shuffle (3-4)Shuffle
  (4-2)Shuffle (2-1)Backpedal
• (1-2)Sprint (2-3)Carioca (3-4)Carioca
  (4-2)Carioca (2-1)Backpedal
• (1-2)Sprint (2-3)Sprint (3-4)Sprint (4-2)Sprint
  (2-1)Backpedal
• B. MADISON DRILLSet-up Procedures
• Place cones one (1), three (3) and five (5) five
  yards apart in a straight line.
• Place cone two (2) ten yards in front of cone one
  (1).
• Place cone four (4) ten yards in front of cone
  five (5).
• Begin at cone one (1) and end through cone five
  (5).
• Example of drill Begin at cone 1 and sprint to
  cone 2.
• Backpedal from cone 2 to cone 3. Sprint from cone
  3 to cone 4. Backpedal from cone 4 through cone
  5.