Sample 1

Navy Shuffle

Directions

Cones 15 yds apart, shuffle & don't cross feet, touch the top of each cone.  One rep = 3 times through, then rest 10 secs.  Do 4 reps.

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Sample 2

Box Drill

Directions

Each rep = 3 times through, then rest 15 seconds.  Do 4 reps.  Cones 10 yds apart. 

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Sample 3

"T" Drill

Directions

3 times through & back (rest 10 seconds after each cycle - odd pass plus even pass), 10 yds between cones.  Start at left on odd passes and start at right on even passes.  Do not cross feet.

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Sample 4

15 Second Wave Drill

Directions

4 reps = 60 secs + 15 secs rest,
5 sec rest between each 15 sec rep. Use short, choppy sidestep without crossing feet. 

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Sample 5

Line Hop Drills 

Directions 

• Two Feet Together

• Right Foot Only
• Left Foot Only

Do each line hop drill back and forth across a line for 15 seconds, 5 second rest, 4 reps each.

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30 Yard Shuttle

Directions

A.  Sprint/ Back Pedal
B.  Shuffle/ Sprint

C.  Carioca/ Sprint

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4 Corner Cone Cross 

Directions

Start at bottom right cone. Follow path of arrows around cone, switching from sprint to carioca to back pedal. Substitute:  Switch shuffle in place of carioca.

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4 Corner Cone Drill 

Directions

Start at bottom right cone.  Follow path of arrows around cone, switching from sprint to shuffle to back pedal to carioca. Substitute:  Switch shuffle with carioca, switch shuffle with tapioca.

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Sample 9

Upbacks

Directions

A.  GL to 5 & back

(sprint/back pedal)

 

B.  GL to 10 & back(carioca/carioca)

 

C.  GL to 15 & back(shuffle/shuffle)

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20 Yard Pro Shuttle

Directions

Touch middle line with hand.  Turn to the right and run five yards.  Touch the line with your hand.  Turn around, sprint 10 yards and touch the line with your left hand.  Turn around and sprint 5 yards through the finish.  Repeat facing the other direction.

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3 Cone Drill

Directions

Sprint 5 yards and touch line with right hand.  Turn around and sprint back to start, touch with right hand.  Turn around and sprint around cone.  Sprint towards and around second cone, back to first cone and on towards the starting line.

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10 x 20 Seconds

Directions

Start at GL.  Go to the 10 and back to the GL for 20 seconds.
     Movements:
1.  Back pedal/ Sprint
2.  Carioca/ Sprint
3.  Tapioca/ Sprint
4.  Shuffle/ Sprint

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Football Performance Agility 

Directions

(5x7yd box, 2 yds deep for arc - 1 set = 8x, alternate directions) - Using 5 cones, make a 5x7yd box with the fifth cone bisecting the 7yd distance and being 2yds outside the box.  From a standing start at cone 1, Sprint the arc around cone 2 to cone 3, make cut inside of cone, Sprint diagonally over plyo-hurdles (12" high) to cone 4, turn and Sprint back over the hurdles to cone 3, make cut inside cone, Sprint to cone 5, make inside cut (speed cut works well here), then Sprint to the finish at cone 4.

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Nebraska Agility

Directions

(5-5-5-5yds - Figure 8-Sprint-Backpedal) Set up 2 cones 5yds apart from each other.  Start on the right side of the first cone, Sprint to the left side of the other cone, put your right hand down on the ground and pivot around the cone till you are facing the first cone, Sprint to the right side of the first cone, put your left hand down on the ground and pivot around the cone till you are facing the second cone (You have now completed the "figure 8"), staying on the same side you are on and staying close to the cones, Sprint to the line the second cone is resting on, then Backpedal to the starting line.

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Colgate Agility

Directions

(10-10-10-10-10-10 - Sprint-Shuffle-Sprint-Shuffle-Backpedal-Sprint) Mark off 10yds, you will run a total of 60 yards.  Sprint 10yds, turn either way and Shuffle back 10yds, turn and Sprint 10yds, then turn the opposite direction of your original turn and Shuffle back 10yds, Backpedal 10yds, then Sprint through the starting line.

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Four Cone Drills

Directions

Four Corners

(Sprint-Shuffle-Backpedal-Carioca) Sprint to the first cone, do an inside pivot around the outside of the cone (should be facing opposite direction), Shuffle to the next cone, do an inside pivot around the outside of the cone (should be facing opposite direction), Backpedal to the next cone, do an inside pivot around the outside of the cone (should be facing opposite direction), finish with a Carioca to the first cone.

Comeback

(Backpedal-Comeback-Backpedal-Comeback) Backpedal to first cone, plant outside the cone and Sprint diagonally to next cone, plant outside the cone, Backpedal to next cone, plant outside the cone and Sprint diagonally to the first cone.

Drop 

(Sprint-Drop Sprint-Sprint-Drop Sprint) Sprint to first cone, plant outside the cone and Drop Sprint (head should be "on a swivel" looking back) diagonally to next cone, plant outside the cone, Sprint to next cone, plant outside the cone and Drop Sprint diagonally to the first cone.

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Mirror

Directions 

(Takes 2 people) Have a 5yd wide lane for specified distance, Facing each other, start at one end and run to the other end of the lane.  The object is for the "offensive" player to make the defender work extremely hard by making lots of cuts, jukes and moves at full speed.  If the offensive player gets past the defender the defender shoulder turn and sprint to cut him/her off and the offensive player should let them catch them and then continue to try to get past them.

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Zig Zag Drills

Directions 

Using 8 cones set up a course like the ones in the diagram.  You can combine any of the below drills (I.e. Sprint + Shoulders Square + Outside the Cones + Choppy Steps).  When setting up your course make your cone placement sporadic rather than exactly 1x5 yards apart from each other.