Speed and Agility Drills

Originally Published in: Complete Conditioning For Lacrosse

Provided by: Human Kinetics

NFL AGILITY DRILL

Purpose

This drill helps develop short-distance lateral speed, balance, and body control. It can also be used to test agility skill.

Setup

Place cones 5 yards apart for 10 consecutive yards (i.e., place one cone on the goal line, one cone on the 5-yard line, and one cone on the 10-yard line) (figure 5.30). Start in a three-point athletic stance with the feet straddling the middle cone and a hand on the middle line.

Procedure

• On the command, run toward one of the outside cones.

• Touch the line with the outside hand and then change direction and run 10 yards toward the other outside line.

• Touch that line with the outside hand.

• Finish by running through the middle starting line.

60-YARD SHUTTLE

Purpose

This drill focuses on accelerating, decelerating, and redirecting in a 15-yard zone. These skills are useful because much of the sport takes place in close quarters.

Setup

Mark a starting line and then a line every 5 yards for 15 consecutive yards (figure 5.31). Start in a two- or three-point athletic stance behind the starting line.

Procedure

• On the command, run to the 5-yard line and touch it with either hand. Return to the starting line and touch it with the opposite hand.

• Run to the 10-yard line and touch it with the first hand. Return to the starting line and touch it with the opposite hand.

• Run to the 15-yard line and touch it with the first hand. Return to the starting line and touch it with the opposite hand.

T DRILL

Purpose

This drill focuses on accelerating, decelerating, and quickly changing direction in a compact area.

Setup

Set up the cones in a T shape, with the three cones at the top of the T 10 yards apart and the cone at the base of the T (i.e., the start cone) 5 yards from the middle cone at the top of the T (figure 5.32). Begin in a two-point stance on one side of the start cone.

Procedure

• Sprint to the top middle cone, perform a 90-degree turn, and touch the top of the outside cone with one hand.

• Run across the base of the T to the opposite cone and touch it with the opposite hand.

• Sprint around the top middle cone and return through the starting cone.

• Add variety by changing the starting location (e.g., left or right sides of the cone), starting position (e.g., lying, kneeling), or sequence of movements along the top of the T (e.g., shuffle, carioca).

ILLINOIS AGILITY DRILL

Purpose

This drill combines acceleration, deceleration, foot speed, and body control.

Setup

Use four cones to set up a rectangle that is 10 meters long by 5 meters wide. Inside the rectangle, set four more cones 3.3 meters apart in a line. The top and bottom cones should be even with the outside cones that establish the rectangle. Start in a two- or three-point athletic stance behind the bottom left starting cone.

Procedure

• On the command, run to the cone that is 10 meters from the starting cone. Touch the level of the cone with the left foot and sprint to the first cone in the middle.

• Weave through the cones down and back in the pattern shown in figure 5.33.

• After finishing the weave, sprint toward the cone that is set up 10 meters away, touch the level of the cone with the right foot, and sprint to the final cone.

• To create variety, change up the starting location (e.g., bottom left or bottom right cones) and the starting position (e.g., lying, kneeling, lateral).