Written by Tyler DiGiovanni | BSBM
Fact checked by Sam Coleman, Co-Founder
FACT CHECKED
We may earn a commission on purchases made through links on this page at no cost to you. Learn More
What is agility exactly? The dictionary definition is the “ability to move quickly and easily”.
Your first thought might be , “Oh, speed then”, but you’d be wrong.
Agility is all about control, coordination, and being able to stop or change direction at the drop of a hat.
Whether you’re trying to step up your game on your chosen sports field, looking to find a new way to challenge yourself, or just trying to increase mobility in your everyday life, you need to incorporate some agility training into your regimen.
We want to help you get on the right track, so we’ve come up with an agility workout that will help you move quicker, think faster, and improve your athleticism.
The Gear
We'll start off by saying this workout isn’t geared toward beginners. There are some hard cuts, and those with knee issues should be extra careful before attempting this.
For this workout, you’ll need some basic agility drill equipment or alternates, such as cones, a small hurdle, an agility ladder, and a plyo box.
Here's an example of a cheap bundle with everything you need on Amazon:
The Workout
Repeat the circuit 3 times, resting 1-2 minutes between rounds.
|
Exercise |
Reps/Duration |
|
5-10-5 Cone Drill |
2 reps, each one starting in a different direction |
|
Lateral Plyometric Jumps |
20 reps per side |
|
Agility Ladder In-and-Outs |
Up and back |
|
Explosive Box Jumps |
30 seconds |
|
Sprint and Backpedal |
20 yards |
The Exercises
Some of you might know what all of those mean, and others will be scratching their heads to try and decipher what the hell we’re talking about. Here are some demo videos, along with notes on why we’ve included them in the workout.
1. 5-10-5 Cone Drill
The Set Up: Place three cones or markers 5 yards apart. When you run you’ll cover 5 yards, 10 yards, then 5, hence the name 5-10-5. Makes sense, right?
Purpose: Improves lateral movement and coordination, mostly a popular drill for football, athletes that play other sports that require quick changes in direction, such as tennis and basketball, can also benefit.
2. Lateral Plyometric Jumps
The Set Up: Ideally, you’ll have a low hurdle for this drill, but use what you have. Place a long object on the ground, and use it as your target to jump over.
Purpose: Builds explosive power and trains your body to react quickly.
3. Agility Ladder In-and-Outs
The Set Up: Once again, ideally use an agility ladder. If you don’t have one, you can mark out nine 12”x12” squares with tape.
Purpose: Enhances foot speed, coordination, and timing.
4. Explosive Box Jumps
The Set Up: Use a steady raised surface, like a plyo box or bench. Start with something lower to the ground to start off, until you’re confident in your jumping abilities.
Purpose: Builds lower body strength and power, increasing explosivity.
5. Sprint and Backpedal
(Ignore the text at the end of the video. This is just so you understand what your form is supposed to look like)
The Set Up: Set up cones or markers 20 yards apart.
Purpose: Helps train the body to accelerate and decelerate effectively, which is a huge part of sports and daily life (anyone who has had to take care of a toddler knows the importance of being able to accelerate quickly. It’s amazing how fast those little legs can move).
Additional Agility Exercises:
Once you’ve mastered that workout, you might be itching to try some other agility drills. Below, we’ve included some of our favorite drills grouped by category.
Cone Drills
- T-Drill: Set up cones in a T-shape and run to each cone, focusing on quick changes of direction
- Zig-Zag Run: Place cones in a zig-zag pattern and sprint through them, cutting sharply at each cone
- Figure 8 Drill: Set up two cones about 5 yards apart. Run in a figure 8 pattern around the cones to improve turning and speed control
Plyometric Box Exercises
- Box Jumps: Jump onto a box or platform with both feet, landing softly. Step down and repeat.
- Lateral Box Shuffles: Shuffle side to side over a low box, focusing on quick, controlled movements.
- Depth Jumps: Step off a box and immediately jump as high as possible upon landing to build explosive power. Be fair-warned, these are pretty rough on the knees.
Sports-Specific Drills
- Soccer Dribbling Cones: Set up cones in a line and dribble a soccer ball through them to improve foot quickness and coordination.
- Basketball Defensive Slides: Perform defensive slides side to side to improve lateral quickness. If you want to add some variety, do it on a diagonal.
- Tennis Quick Feet Drills: Practice quick, short steps in place or side to side, simulating the rapid foot movements needed in tennis.
Ladder Drills
- Ickey Shuffle: A three-step pattern through the ladder, which enhances coordination and rhythm. Go watch some footage of the original on YouTube.
- Lateral High Knees: Run laterally through the ladder, lifting knees high, putting both feet into the same rung before moving onto the next one.
- Single Leg Hops: Hop through the ladder on one foot, focusing on balance and control. Think of it as updated hopscotch.
Reaction Drills
- Mirror Drill: Partner up and mirror each other's movements within a small area, focusing on quick reactions.
- Ball Drop Drill: Have a partner drop a tennis ball, and sprint to catch it before the second bounce.
- Light on the Move: Respond as quickly as you can to a series of illuminated reaction lights controlled by a remote.
Why should you agility train?
Although agility training is great for your body, it goes beyond just physical benefits. Your mind-body connection gets a big boost too. For those of you playing sports, that means it could be the difference between making an amazing play or just missing it. For those non-athletes, your balance, overall movement, and reduced risk of injury are all going to improve.
As mentioned before, agility doesn’t necessarily mean being fast. It means being quick to react, adjust, and keep it moving. That doesn’t mean just on your feet. Next time you accidentally bump a glass, you might be able to catch it before it spills. I mean, what you could save on paper towel alone is worth it.
FAQs:
Where should I start agility drills as a beginner?
Start simple! Work on straightforward cone and ladder drills before introducing quick changes of direction at full speed. Building a base layer of strength is going to help you avoid injury in the long run.
How often should I do agility training?
Aim for 2-3 times per week, making sure you give your body enough time to rest and recover. Going into agility training with compromised/weakened joints is a recipe for disaster.
Can agility training help with weight loss?
Absolutely! Given the intense nature of agility drills, they can be a fantastic way to get a HIIT style workout in, which helps burn calories off like a furnace. You’re also going to be building lower body muscle, and increased muscle mass requires more energy to maintain than fat tissue, meaning you’ll have a higher resting metabolic rate!
Wrap-Up
Well, you came here for an agility workout, and you got that and hopefully a little bit more. Utilizing agility training in your workout regimen can help increase your movement on and off the field. There’s no denying that agility training isn’t for the faint of heart, but if you commit to it, you’ll be rewarded with a better mental connection with your body. That means being able to stop yourself short before walking into that door that swung open out of no where.
Let us know in the comments what you think about this workout and if we missed any of your favorite agility drills!
Tyler DiGiovanni
Author