AGILITY DRILLS

SHORT DISTANCE (< :06)

Pro Agility

Start by straddling the midline of 10 yards with one hand down on the ground/ Sprint to the right
line 5 yards away/ Touch the line with your RIGHT hand/ Change direction and sprint through the
start to the far line 10 yards away/ Touch that line with your LEFT hand/ Sprint back through the
starting line/ Switch lead direction

5 yards_____
10 yards______________________

Chute Drill

Sprint down and back (1 rep) through the seven cones set up as shown/ Important points are to
always turn the shoulders to the next cone and sprint/ Stay low during the turns and sprint. After
going through the cones as set up for each successive repetition close the cones down so they
are 2.5 feet across, then 1 foot across.

5’ Across

__3’ Apart__

W Drill

Sprint to the first cone/ Plant with the outside foot/ Backpeddle to the next cone/ Sprint to the next
cone/ Repeat until finish with all cones/ Repeat the opposite way

NSCA CLINIC AGILITY & FOOT SPEED SESSION

 Diagnol 4 Cone

Set up four cones ten yards apart from each other in a square/ Start at cone #1/ Sprint to cone
#3/ Lateral shuffle to cone #2/ Pivot 45 degrees and sprint back and through cone #4/ Switch
starting cone

#2 #3

#1 #4

MEDIUM DISTANCE (:06 - < :11)

4 Cone

Set up four cones in a square with 10 yards between each. In a sprinter’s down start stance/
Sprint to cone #2/ Shuffle across to cone #3/ Backpeddle to cone #4/ Carioka crossover through
cone #1/ Repeat starting at cone #4

#2 #3

#1 #4

Sprint Agility

Set up three cones five yards apart in an upside-down “L” shape. In a sprinter’s three point stance
sprint to cone #2/ Touch the line/ Sprint back to cone #1/ Touch the start line/ Sprint up and
around cone #2 and on the inside of cone #3/ Continue sprinting around the outside of cone #2
and through the start line---Move cone #1 to the other side to face cone #3 and repeat

5 yards

Start Line

NSCA CLINIC AGILITY & FOOT SPEED SESSION

 Figure 8 Cone Drill

Space 2 cones 10 yards apart/ Start in a two point stance/ Run a figure 8 around the cones
placing the inside hand on the cone while making the turn/ Repeat for the allotted number of turns
and repetitions

10 yds

T Test

Start at cone #1 in a down start position/ Sprint to cone #2 and touch with hand/ Lateral shuffle to
cone #3 and touch with left hand/ Lateral shuffle across to cone #4 and touch with right hand/
Lateral shuffle to cone #3 and touch with left hand/ Backpeddle through cone #1

__________10 yds__________
____5 yds_____

3 2 4

10 yds

40 Yard Agility

Space 3 cones 5 yards apart/ In standing start position sprint 5 yards to the first line and touch
the line with the RIGHT hand/ Sprint back to the start line and touch with LEFT hand/ Sprint 10
yards to second line and touch with LEFT hand/ Sprint back to start and touch with RIGHT hand/
Sprint 5 yards to first line and touch with RIGHT hand/ Sprint back through start line/ Change
hand sequencing each repetition/ repeat for allotted number of repetitions

Start 5 yards 10 yards

NSCA CLINIC AGILITY & FOOT SPEED SESSION

 MEDIUM DISTANCE (:11 <)
Illinois Agility

Set up 8 cones as shown/ Start at Cone #1 and sprint through the course finishing through Cone
#8/ Repeat the other way starting at Cone #8 and finishing through Cone #1

60 Yard Agility

Start on the end line/ Sprint 5 yards and touch the line with hand/ Turn and sprint back to the
starting line/ Touch the line/ Sprint 10 yards/ Touch the line/ Sprint back to start/ Touch the line/
Sprint out 15 yards/ Touch the line/ Sprint back through the start to finish

Start 5 yards 10 yards 15 yards

4 Leaf Agility

Set up five cones five yards apart in a “+” format. Start at cone #1/ Sprint around cone #5/ Then
to and around cone #2/ Back to and around cone #5/ To and around cone #3 and so on until the
player has sprinted through the start cone #1/ repeat so all turn are to the left. *Follow the arrows.

2 5 4

start 1 finish

NSCA CLINIC AGILITY & FOOT SPEED SESSION

 5s

Start at the end line/ Sprint 5 yards/ Touch the line with left hand/ Sprint back to the start line/
Touch the line with the right hand/ Sprint back to the 5 yard mark/ Sprint back to start/ Continue
for allotted number of repetitions/ Down to the 5 yard is “1”/ Back the start “2” and so on/ Make
sure to touch the same hand on the five each time and the same hand on the start line each time/
Switch which hand touches each for each set.

Point Drill

You will need a partner for this one/ Begin at the start line/ When the partner signals you to come
out- sprint forward/ As soon as they put up their hands to stop get your feet chopping fast/ On
their hand signals change direction/ If they point right—shuffle right/ Left---shuffle left/ Back---
backpeddle/ Forward---sprint forward/ Down---drop face down on the ground and get back up as
fast as possible and get your feet moving/ Have the partner tell you to “Sprint” to finish---you
should sprint through the direction caller/ Make sure to get 4-7 reaction changes

Around the Worlds

Start at the baseline of a basketball court/ Sprint to the other baseline and back/ Walk to the
sideline counterclockwise/ Sprint to other sideline and back twice/ Walk to the next baseline and
repeat the same way for the next two next locations/ When all four sides of the court have been
run that is the equivalent to 1 repetition

NSCA CLINIC AGILITY & FOOT SPEED SESSION