- Day 1 is a 1) ladder workout followed by 2) 2-3 agility drills, typically done with the team or pod or before a practice.
- When doing workouts together, always do agility ladder first, followed by agility drills, then speed exercises, and conditioning last to preserve fast-twitch muscle tissue.
Agility Ladder Drills
- Do a full warm-up with a dynamic portion and simple ladder exercises.
- Complete each exercise once all the way through the ladder and jog back to starting position; switch starting legs each rep (e.g. start with right foot, turn right, then turn left when starting with left foot).
- Always start slowly to learn proper technique, then increase to maximal speed after mastering motions.
- Use quick, purposeful steps, putting force into the ground and minimizing ground contact time. Keep the chest over or slightly ahead of the feet at all times.
- For a challenge try looking up instead of at your feet, or go backwards instead of forwards.
Complete x 4 reps of each exercise, alternating starting legs; rest in x 10-30’’ between reps, or complete drills in groups of 3 or 4.
- Start in a two-point stance facing the ladder going sideways to the left.
- Step forward with the right foot into the first square, continuing forward stepping outside the square with the left foot.
- Follow with the right foot stepping backward into the next square, and the left foot backward outside the same square.
- Continue this pattern, keeping the chest facing forward but turning the hips with each step.
- Start standing with the ladder to your right.
- Cross over with the left foot to the first square of the ladder.
- Laterally step with the right foot to the right side of the ladder.
- Immediately cross over with the right foot to the second square of the ladder.
- Laterally step with the left foot to the left side of the ladder, and repeat.
- With Reaction: At the end of the ladder, react to a throw to the right or left.
- NOTE: Only 1 foot is in the ladder at any one time; you will have to shift weight as quickly as possible to lift foot outside the ladder for the crossover step.
- Start in an athletic position facing the ladder with the arms by the sides at 90 degrees. Bend the left leg until the thigh is parallel to the ground and jump to the right side of the next rung as high and far as possible (to the side).
- Land on the right leg and jump to the other side of the ladder as high and far as possible, landing on the left leg next to the next rung.
- Continue jumping and landing next to each rung (alternating sides) until the end of the ladder in an athletic position with a rhythmic motion, landing softly and exploding out of each jump.
- Start in a 2-point stance facing sideways behind the first rung with the ladder to your right
- Jump with both feet to the next square so that the feet are straddling (one foot in and one foot outside the ladder) the right side of the ladder with the hips facing forward 45 degrees
- Jump sideways to the outside of the next rung with both feet, with the hips facing completely sideways again (ladder to your right)
- Continue jumping outside the ladder facing sideways then one foot in, then one foot out facing 45 degrees on the next rung
- Alternate starting directions each rep (i.e. start with ladder facing to your left on Rep #2)
- Complete workouts after a general & dynamic warm-up.
- Set up cones for each drill.
- Complete sets and reps as indicated, staying low during transitions.
- Rest x ~3-5’ (minutes) between sets.
Drill #1: Z-Pattern Cuts
- Start in a two-point stance at the bottom left cone
- Sprint diagonally to the right to next cone and make a sharp cut, planting the foot INSIDE the cone.
- Turn the hips in 1 step to face the next cone.
*Focus on hard acceleration and deceleration, leaning into cuts, and a defined shin angle (knee slightly inside of foot).
Drill #2: 15-yard Turn Drill
- Start at the 90 degree angle on the left of the cone, and sprint forward to toward the right of the first cone
- Place the inside hand on the ground and run around of the first cone (complete counterclockwise turn).
- Sprint to the cone along the diagonal (keep the hand on the ground until the hips are turned all the way toward the next cone)
- Plant the feet to the left of the cone with both feet, hips facing forward, then and make a sharp turn to the right (clockwise)
- Sprint back to the starting cone (turn the hips all the way to face the last cone in one step)
Drill #3: V-drill
- Start at the middle cone and sprint to the left cone
- Plant the outside foot AT or before the cone and backpedal back to the starting cone
- At the starting cone plant the outside foot and immediately sprint to the right cone, then backpedal back to the apex = 1 rep
- Change to 10 and 15 yards and repeat sets and reps as indicated
- Day 2 workouts are Speed III (with strength and power components), and conditioning workouts on your own.
- For Speed III workouts, set up cones at 20, 40, 60, 80, and 100 yards
- Complete exercises down and back x 20 yards unless otherwise indicated.
- Complete x 2 sets of exercises unless when combined with an agility or power, or conditioning workout (do only 1 set)
- Rest ~10-20’’ between exercises
- Rest ~2-3 minutes between sets
- For Conditioning workouts, set out cones at the distances indicated, with a designated starting line.
- Complete shuttles down and back for the number of reps indicated.
- Keep good posture while running, drive knees up, and regulate breathing through the abdomen.
- If necessary, intervals of equal intensity and time may also be done on a bike, rower, elliptical, swimming, running, or any other approved cardiovascular activity.
- Acceleration marches in Push-up position
- 4 x 4s
- Gears (no video)
- 1-2-3 Jumps x 10 (E.g. x 5 out, x 5 back, alternate legs)
- Ins and Outs (no video)
- Single-leg Bounding
- Skips for distance
- Skips for height
x 1-2 Sets
- Set up 5 cones in a line at 20 yards apart
- Run a varying speeds between the 5 cones, learning to accelerate and shift between speeds (gears)
- For example, think of speed as 5 gears, 5th gear being the fastest, and change gears at each cone in a pre-determined order by the coach, captain, or workout participant.
- Change the order of the gears to any order you wish, and repeat on the way back to start.
- Down and back=1 rep (E.g. 2-4-5-1 on way down, 3-5-1-4 on way back)
Ins & Outs:
- Space out 5 cones in a line at 20 yards apart
- In the distance spanning the first 2 cones (40 yards), accelerate to submaximal speed
- At cone 3, try to break speed record
- At cone 4, reduce intensity, but maintain frequency
- Jog back to the starting line
*Set up cones at 0 & 100 yards
- Sprint x 100 yards
- Jog back to start in 30’’
- Rest x 60’’
- x 5 reps
- Extra 60’’ rest after 3
Suggested Times*, 100-yard dash (for conditioning not absolute speed):
- Excellent – 10 seconds or less
- Great – 12 seconds or less
- Good – 15 seconds or less
- Standard – 18 seconds or less
*Aim for negative splits = time on last 100 should be as fast or faster than the first rep