PE FootworkandAgility

Footwork & Agility Training

Footwork is short quick movements that rely on rapid movement and placement of your feet as well as balance and coordination of your other body parts. Agility is the ability to maintain balance and speed while making directional changes.

FOOTWORK & AGILITY DRILLS

Execution of these drills is at full speed from start to finish. Familiarization of the drills and half speed practice will help in mastery of all the footwork and agility drills. 15 seconds to 1 minute of rest is required between sets of drills to ensure the highest level of training is taking place. The drills are described below.

• Jumping Rope
• Step-Taps
• Step-Turns
• 180 Degree Turns
• Squat Jacks
• Four Corners
• Figure Eight
• Circle Cone

JUMPING ROPE
Procedure:
1. The jump rope progression starts with sets of one minute and progresses to five minutes.
2. Concentrate on the simple footwork movements in the beginning and build to the more difficult footwork movements toward the end of the progression.
3. Allow full recovery after the jump rope set.
Variations:
1. Two Feet Jump
2. Side to Side Jump
3. Forward and Back
4. Alternate Feet (single leg)
5. High Knee
6. Double Jump

STEP-TAPS
Procedure:
1. Begin by stepping up on a platform six to eight inches high.
2. Only the balls of their feet should make contact with the platform.
3. Start with slow rhythmic, up-up, down-down steps and progress to a quick tap cadence.
4. Posture should be in a low ready position, with shoulders over the feet, and eyes focused straight ahead.
5. Gradually progress from sets of ten seconds to sets of twenty seconds.

STEP-TURNS
Procedure:
1. Begin tapping their feet as quick as possible.
2. A coach or another athlete gives a directional command to the left or to the right.
3. Reacts with a quick stepping quarter(1/4) turn in the direction indicated and a turn back forward while keeping shoulders squared forward and only moving from the hips down.
4. Continues moving the feet and await another direction after each turn.
5. Posture should be in a low ready position and eyes focused straight ahead.
6. Gradually progress from sets of ten seconds to sets of twenty seconds.

180 Degree TURNS
Procedure:
1. Begin tapping their feet as quick as possible.
2. A coach or another athlete gives a directional command to the left or to the right.
3. Reacts and jump around 180? and then quickly back to the front as fast as possible.
4. Continues to move the feet and await another direction after each turn.
5. Posture should be in a low ready position and eyes focused straight ahead.
6. Gradually progress from sets of ten seconds to sets of twenty seconds.

SQUAT JACKS
Procedure:
1. Assume a quarter squat ready stance body position.
2. While maintaining this position, shift the feet out and back as quick as possible.
3. Maintains the bent knee ready position throughout the exercise.
4. Gradually progress from sets of ten seconds to sets of twenty seconds.

FOUR (4) CORNERS
Set-up Procedures:
1. Using four cones, separate each cone by 10 yards.
2. Begin at cone one (1) and finish the drill through cone (1).
3. Example of drill: Sprint from cone 1-2; shuffle from cone
2-3; back pedal from 3-4; and sprint from 4-1.
4. Repeat the drill going in the opposite direction.
Variations:
1. (1-2)Sprint (2-3)Shuffle (3-4)Backpedal (4-1)Sprint
2. (1-2)Sprint (2-3)Carioca (3-4)Backpedal (4-1)Carioca
3. (1-2)Backpedal (2-3)Shuffle (3-4)Sprint (4-1)Backpedal

FIGURE EIGHT (8)
Set-up Procedures:
1. Using two cones, separate cones 5 yards apart.
2. Begin at cone one (1) and finish the drill through cone (1).
3. Example of drill: Sprint from cone 1-2; sprint around cone 2; and sprint from cone 2-1.
4. Repeat the drill going in the opposite direction.
Variations:
1. Sprint-Sprint.
2. Shuffle-Sprint
3. Sprint-Shuffle.
4. Backpedal-Sprint.
5. Sprint-Backpedal.

CIRCLE CONE
Set-up Procedures:
1. Use six cones and separate them 5 yards apart and staggered.
2. Begin at cone one (1) and finish through cone six (6).
3. Example of drill: Sprint 1-2; circle around cone 2; and do the same through the last.
4. Repeat the drill going in the opposite direction.
Variations:
1. Sprint around each cone.
2. (1-2)Sprint (2-3)Backpedal (3-4)Sprint (4-5)Backpedal (5-6)Sprint (6-Finish)Backpedal.
3. (1-2)Sprint (2-3)Shuffle (3-4)Sprint (4-5)Shuffle (5-6)Sprint (6-Finish)Shuffle.

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These drills will help you with advanced sport specific foot quickness and agility.
These drills are high intensity and require a competition level of skill to execute.

• X-Lane Drill
• Zig-Zag
• Cone Weave
• T-Drill
• M Drill
• Sideline Drill

X-LANE DRILL
Set-up Procedures:
1. Using four cones, separate cones each by 10 yards.
2. Begin at cone one (1) and finish the drill though cone (1)
3. Example of drill: Sprint from cone 1-2; shuffle from cone 2-3; sprint from cone 3-4; and shuffle from cone 4-1.
4. Repeat the drill going in the opposite direction.
Variations:
1. (1-2)Sprint (2-3)Shuffle (3-4)Backpedal (4-1)Shuffle
2. (1-2)Sprint (2-3)Backpedal (3-4)Sprint (4-1)Backpedal
3. (1-2)Carioca (2-3)Shuffle (3-4)Carioca (4-1)Shuffle

ZIG-ZAG
Set-up Procedures:
1. Using four cones, separate 5 yards apart and staggered.
2. Begin at cone one (1) and finish the drill 10 yards past cone four (4).
3. 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.
4. Repeat the drill going in the opposite direction.
Variations:
1. (1-2)Sprint (2-3)Sprint (3-4)Sprint (4-Finish)Sprint
2. (1-2)Sprint (2-3)Backpedal (3-4)Sprint (4-Finish)Backpedal
3. (1-2)Sprint (2-3)Shuffle (3-4)Sprint (4-Finish)Shuffle

CONE WEAVE
Set-up Procedure:
1. Set up cones parallel and 5 yards away from the sideline and 3 yards apart from each other.
2. Begin at the sideline and finish 5 yards past cone four (4).
3. 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. (1-2)Backpedal (2-3)Sprint (3-4)Backpedal (4-Finish) Sprint
2. (1-2)Carioca (2-3)Carioca (3-4)Carioca (4-Finish)Carioca
3. (1-2)Shuffle (2-3) Shuffle (3-4) Shuffle (4-Finish)Shuffle

T-DRILL
Set-up Procedures:
1. 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).
2. Begin at cone 1 and end at cone 1
3. 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. (1-2)Sprint (2-3)Shuffle (3-4)Shuffle (4-2)Shuffle (2-1)Backpedal
2. (1-2)Sprint (2-3)Carioca (3-4)Carioca (4-2)Carioca (2-1)Backpedal
3. (1-2)Sprint (2-3)Sprint (3-4)Sprint (4-2)Sprint (2-1)Backpedal

M-DRILL
Set-up Procedures:
1. 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).
2. Begin at cone one (1) and end through cone five (5).
3. 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.
4. Repeat the drill going in the opposite direction.
Variations:
1. (1-2)Sprint (2-3)Back Pedal (3-4)Sprint (4-5)Backpedal
2. (1-2)Sprint (2-3)Shuffle (3-4)Sprint (4-5)Shuffle
3. (1-2)Carioca (2-3)Shuffle (3-4) Carioca (4-5)Shuffle

SIDELINE DRILL
Set-up Procedures:
1. Place cone one (1) and cone two (2) 2 yards apart and five yards from the sideline. Place cone three (3) five yards away from cone two (2) in a diagonal. Place cones four (4) and five (5) 2 yards apart and one yard off of the sideline directly in front of cone three (3)
2. Begin between cones one(1) and two (2), and finish the drill five yards up field through cone four (4) and five (5).
3. Example of drill: Sprint three yards and then around cone 2 to cone 3; sprint around cone 3 and in between cones 4 and 5 cut tight and sprint 5 yards up the sideline.
Variations:
1. Backpedal through the entire course
2. Sprint through the entire course
3. (1-2)Sprint (2-3)Backpedal (3-4)Sprint (4-5)Sprint

OTHER DRILLS

1. Basic Sprints
Set 2 cones out 10-20 meters apart. Sprint from one cone to the next and slowly jog back to the start. Vary the start of the sprint to make the drill more sport specific. For example...
Face backwards, lie down, jump up, pretend to receive a pass, jump to head a ball etc.

2. Rolling Start
Exactly the same as above except you jog for 10 meters before sprinting. This drill is specifically designed to enhance acceleration rather than speed off the mark. Try running backwards or side stepping as well

3. Up Hill Sprints
In competition the first few strides are crucial. Running up a slight hill (about 30 degrees) helps to develop power and acceleration. Keep the distances short (10-15 meters) and allow extra rest between sets and reps.
An alternative to uphill running is a resistance parachute. Resistance chutes are one of the most popular and effective training aids for sprinters. If it's adjustable it can be used to develop power for sprint trainers or even long distance runners.

4. Down Hill Sprints (Over speed training)
Down hill speed and agility drills help to develop leg speed and co-ordination. This is sometimes referred to as over-speed training. Keep the distance short (10-15 meters) and make sure the hill is only slight.

5. Hollow Sprints
Set 5 cones out in 30 meters intervals. Sprint 30 meters, jog 30 meters, sprint 30 meters and jog 30 meters to the final cone. Walk back to the start and repeat.

6. Cruise And Sprint
Mark out a distance of 100 meters. From the start gradually accelerate to reach full speed at about 60 meters. Sprint all out for the final 40 meters.
Reduce the number of repetitions for this exercise as it takes longer to complete.

7. Ladder Drills
A ladder is a simple training device that helps to improve co-ordination and leg speed. It can be used for a number of speed and agility drills and is particularly useful for sports such as tennis and basketball that requires fast and co-ordinated footwork.

8. The Snake
Set up a series of 6-8 cones in a straight line about 1 meter apart. Weave through the cones, turn and weave through back to the start.

9. Follow The Leader
A training partner and large area is required for this drill. Have your training partner jog, run and sprint randomly over a large area. You must try to shadow her as closely as possible. This is an excellent drill that helps to develop reaction time, acceleration and speed endurance

Ladder Agility Drills
Ladder agility drills are an excellent way to improve foot speed, agility, coordination and overall quickness.

They are an integral part of many programs and compliment many different sports and events.
Speed ladder drills are about quality and form rather than producing overload. The drills are not meant to leave you fatigued or breathless in the way that shuttle runs might, for example.

It is better to perform these drills at the start of a session after the warm up. Your muscles should be fresh to ensure good quality of movement. And because they will not leave you exhausted you can perform resistance or endurance training afterwards.

Important Tip: Print this page out and have it with you when you practise these ladder agility drills. It's a good idea to have half a dozen dummy runs on each exercise before you begin to perform them at speed.

Here are some general guidelines for all the ladder agility drills below:
• Push off from the balls of your feet (not the toes)
• Pump your hands from shoulder height to hips (men) and from chest height to hips (women)
• Keep your elbows at 90 degrees at all times
• Keep your arms, shoulders and hands relaxed
• Try to keep your head still as much as possible
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Ladder Agility Drills

Hop Scotch Drill
This is one of the simplest ladder agility drills, even for those who are too old to remember playing hop scotch
• Start with your feet hip width apart at the bottom of the ladder
• Jump up with both feet and land on the left foot only in the first square
• Immediately push off with your left foot and land with both feet in the second square
• Immediately push off with both feet and land on your right foot only
• Push off from your right foot and land on both feet.
• Repeat this pattern for the full length of the ladder

In-Out Drill
Another basic drill to master but no less effective.
• Start with your feet hip width apart at the bottom of the ladder
• Step into the first square with your left foot first, immediately followed by your right foot
• With your left foot step outside to the left the second square, then immediately step outside the second square with your right foot
• Step back into the third square with your left foot first, followed by your right foot.
• Repeat this pattern in fluid motion for the length of the ladder

Lateral Feet Drill
The ladder agility drills from now on require more practice and greater coordination.
• Start with both feet outside of the first square and to the left
• Step into the first square with your left foot first, immediately followed by your right foot... in a 1-2 motion
• Step to the right, outside the first square again with your left foot fist, followed by your right
• Now step diagonally left into the second square, with the left foot leading always keeping the same 1-2 motion
• Now step out to the left-hand side of the second square and repeat for the full length of the ladder
• If you perform several sets of this drill start at different sides of the ladder so your lead foot changes each time

Tango Drill
Named after the dance, when you perform this drill correctly you'll see why.
• Start with both feet outside of the first square and to the left
• Cross your left leg over your right and into the centre of the first square. Your right leg should immediately follow to the right of the first square, followed by your left leg
• It's a 1-2-3 motion like you're dancing
• From here your right foot comes across your left and into the centre of the second square as the pattern is repeated in the opposite direction
• Repeat for the full length of the ladder

Five Count Drill
This is the most difficult to master of these ladder agility drills and requires patience even for the most dexterous.
• Start with your feet hip width apart at the bottom of the ladder
• Step out to the right of the first square With your right foot immediately followed by placing your left foot into the first square
• Bring your right foot along side your left in the first square then step into the second square with your left foot immediately followed by the right
• Count these first five steps in a 1-2-3-4-5 manor
• Reverse the sequence by stepping out to the right of the third square with your left foot
• Repeat for the full length of the ladder

THE DOT DRILL

D E

A B

Up and Back. Stand at one end of the rectangle with the left foot on dot A and the right foot on dot B. Jump off both feet and land in the middle dot
(C) with both feet at the same time. Immediately jump off both feet and land with one foot on each on dots D and E. Jump backwards and come back
in the same way.

Right Foot. Finish the up and back drill by landing with the left foot on dot A and right foot on dot B. Jump to dot C on the right foot and then, in
order, jump to dots E, D, C, A and B on the right foot.

Left Foot. End the right foot drill with the right foot on dot B. Jump to dot C on the left foot and then, in order, jump to dots E, D, C, A and B on the
left foot.

Both Feet. End the left foot drill with the left foot on dot B. Jump to dot C and land on both feet. Now, jump in order to dots E, D, C, A and B on both
feet.

Turn Around. End the both feet drill on dot B. Jump to dot C and land on both feet. Jump forward and land with the left foot on dot D and right foot on
dot E. Quickly jump up and turn 180 degrees, face the other way and land with the right foot on dot D and left foot on dot E. Jump and land on dot C
with both feet and then to dots A and B with feet split. Spin 180 degrees and repeat the drill.

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