Movement: Agility Drills Session 1

It’s time to get back out on the field again and improve the movement of our athletes. I’m a firm believer in using winter/spring to improve the movement of our players. With a typical split of 30-35 in the weight room and 30-35 on the field I would alternate between speed and agility days. However, with the system we’re using (not my design) we’re on the field for 75 minutes and so I’ll incorporate Dale Baskett’s speed camp session 1-2 with my agility drills session 1.

Out of professional courtesy I won’t show you Dale’s session 1, but my session 1 is below.


Equipment: flat disc cones

Simultaneous activity: Come to balance, back and sprint, back and turn, and 10’s can incorporate three athletes at a time. The zig-zag is one athlete at a time.

(Back) means back of the set of cones. There are three sets of 2 cones that are 5 yards apart in length and 3 yards apart in width. They’re “(Front)”, “(Mid)” and “(Back).” The diagram is below to make more sense.

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We want to stay inside the confines of our technique which means:

Coaching points: Eyes focused, posture tall with knee bend (not hunched), split L’s with arms (90 degree angles), elbows in, fingers straight, back foot has the toe to the front foot’s heel with 5″ gap between feet.

Coach’s role: Use verbal and/or visual commands to move the athletes. Clap to start the athlete in the drill then move hands to signal progression.

ex. for come to balance:

  • Coach claps hands- the athlete sprints to the mid cones, stops there and chops feet
  • Coach rips arm across body, the athlete sprints through the front cones

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Hopefully this has made sense. These are my “Session 1” agility drills. ENJOY!