• I. Foot Ladder Drills:

     

    1.   Single Step       

    - Run through the ladder, placing one foot in each square.
     

     

    R

     

    L

     

    R

     

    L

     

    R

     

    L

     

    R

     

    L

     

    R

     


    2.   Double Step

    - Run through the ladder, placing two feet in each square, leading with the left foot.  After one trip, repeat while leading with the right foot.


     

     

    L,R

     

    L,R

     

    L,R

     

    L,R

     

    L,R

     

    L,R

     

    L,R

     

    L,R

     

    L,R

     

     

    3. Slalom Run

    •    Begin on the right side of the ladder.

    •    Place your left foot into the first square.

    •    Place your right foot into the same square.

    •    Take the left foot out of the square and place it on the outside left of the ladder.

    •    Advance right foot to the second square.

    •    Follow with the left foot.

    •    Take right foot out and place it on the outside right of the ladder

    •    Continue with this pattern.

    •    This one can also be performed backwards.

     

                            3L                             9L                                   15L                                  21L

     

    1L,2R

     

    4R,5L

     

    7L,8R

     

    10R,11L

     

    13L,14R

     

    16R,17L

     

    19L,20R

     

    22R,23L

     

    Both Feet            6R                                       12R                                    18R                                   24R

     

    5.    Out-In (1 foot) (Hop Scotch)

    •     Begin with both feet straddling the ladder.

    •     Step into the first square with your left foot.

    •     Move right foot forward one square, but keep it outside of the ladder.

    •     Step into the second square with the right foot.

    •     Move left foot forward one square, but keep it outside of the ladder.

    •     Step into the third square with the left foot.

     

                             L            3L            5L            9L            11L            15L            17L

    1L

    4R

    7L

    10R

    13L

    16R

    19L

                            R            2R            6R            8R            12R            14R            18R

     

     

    II. AGILITY DRILLS:

     

     

    * Penalty area shuttle run x 3 (72 yds x 5)

    •    Start on the goal line.

    •    Sprint to the goal-area line and back (12 yds)

    •    Then to the penalty spot and back (36 total)

    •    Then to the 18 and back (72 total)

    •    Rest 45 seconds then repeat four more times

    •    Be sure to run in a straight line back and forth

     

     

     

     

    * Pro Agility Drill


     

     

     

     

     

    1.  Start at the middle line as shown in the diagram.

    2.  Sprint to the right line and touch it with your right hand.

    3.  Push off forcefully and sprint back across the middle to the left line and touch

    that line with your left hand.

    4.  Sprint back to the right, finishing at the middle line.

     

    Key Points:

     

    1.  When running to the right, always touch the line with your right hand and running to the left always touch the line with your left hand.  This insures that you will push off with opposite feet.

    2.  Make sure you touch the line with your hand.

    3.  Stay low when changing directions.

    4.  Run in a straight line.

    5.  Chop your steps as you slow momentum to get to line, then drive out when you change directions.

     

     
     
    Nebraska Agility Drill


     

     

     

     

    1.  From the starting position above, sprint to the first cone and make a right hand turn.

    2.  Return to the starting line and go around the second cone with a left-hand turn.

    3.  Run to the five yard line and touch it with your fingers, then backpedal across the starting line to finish.

     

     

    Key Points:

    1.  Pass as close to the cones as possible without knocking them over.

    2.  Be sure to touch the line with your hand.

    3.  Keep your weight forward as you backpedal.

    4.  Stay low and keep feet moving quickly as you turn around the cone.
     
     
     
     

    * Comeback Cone Drill


     

     

    1.  Start on the right side of the square and backpedal to first cone.

    2.  At the first cone, sprint diagonally to the second cone.

    3.  Backpedal to the third cone.

    4.  At the third cone, sprint diagonally to the fourth cone.

    Key Points:

     

     

    1.  Keep weight forward during backpedal

     

    2.  Focus on quick change of direction followed by good acceleration.

     
     
     
     

    * Four Corner Drill


     

     

     

     

     

    1.    Start on the right side of the square and run forward.

    2.    At the first cone, make a reverse pivot by throwing your right shoulder clockwise.

    3.    Carioca to the next cone.

    4.    Reverse pivot and backpedal to the next cone.

    5.    Reverse pivot and shuffle to the finish.

     

     

    Key Points:

     

    1.    Focus on rapid acceleration and deceleration.

    2.    Do not cross feet during shuffle.

     
     
     
    * Illinois Agility Drill


     

    1.  Player starts on stomach behind the left cone

    2.  Ball will start behind the middle cone

    3.  At start, sprint around the first cone, and back to the ball at the middle cone

    4.  Dribble in and out of the middle cones and back, leaving the ball at the first middle cone

    5.  Sprint around the far right cone and back to finish.

    6.  (Follow arrows)

     

    Key Points:

    1.     Focus on rapid acceleration in the long straights.

    2.     Control body weight when rounding the cones.

    3.     Quick tight movements when weaving in the middle.

    4.     Can be done with or without the ball.