Agility Drills:

LADDER AGILITIY 1 LADDER AGILITIY 2

Cycle through once then repeat Cycle through once then repeat
¾ High Knee other hole ¾ Run other hole
¾ High Knee every hole ¾ Run every hole
¾ Lateral High Knee other hole ¾ Crossovers
¾ Lateral High Knee every hole ¾ Attack & Retreat
¾ Carioca ¾ Bunny Hops
¾ ½ Carioca ¾ Narrow Slalom
¾ Hop Scotch ¾ Wide Slalom
¾ Near Foot –Near Foot ¾ Single leg Hops
¾ Ali Shuffle ¾ Single leg Zig Zag’s
¾ In & Out Shuffle ¾ Single leg slalom

JUMP ROPE CIRCUT 1 JUMP ROPE CIRCUT 2

Cycle through once then repeat. Perform Cycle through once then repeat. Perform
each one for at least 20 sec each one for at least 20 sec
¾ Single Jump ¾ Single Jump
¾ High Knees ¾ High Knees
¾ Left Leg single jump ¾ High Knee Crossover
¾ Right Leg single jump ¾ Jumping Jacks
¾ Double Jump ¾ Front & Back
¾ Slalom ¾ Right Leg Slalom
¾ High knee crossovers ¾ Left Leg Slalom
¾ Boxer ¾ Right Leg Front & Back
¾ Explosive Jumps ¾ Left Leg Front & Back
¾ Single Jump Burn-Out ¾ Arm Crossovers

DOT MAT CIRCUT 1 DOT MAT CIRCUT 2

Cycle through once then repeat. Perform Cycle through once then repeat. Perform
each one for at least 20 sec one for at least 20 sec
¾ Figure 8 ¾ Box
¾ X ¾ Hour Glass
¾ Double X ¾ Hop Scotch
¾ Triangle Narrow ¾ Z Pattern
¾ Triangle Wide ¾ Hop Scotch Spin
¾ Triangle Circuit ¾ Right Angles
¾ X Spin ¾ Arrows
¾ Figure 8 – 1 leg ¾ Box – 1 leg
¾ Double X – 1 leg ¾ Right Angles – 1 leg
¾ Running Figure 8 ¾ Z Pattern – 1 leg

DOT MAT NOTES:

Spin – go one direction and when you reach the top head back in the opposite direction and then repeat
1 Leg – perform the same pattern but only use one leg. Use equal reps for both legs.
Qtr Turn – only used in Running 8, just simply turn in towards the middle dot each time it asks for a Qtr Turn
Ladder Drills:
Z Pattern – is not shown in drill diagram. Simply use both feet, start at top left, jump to top right, middle, lower
left, lower right, and then return in the same direction
Ladder Drills
Near Foot Narrow Slalom Wide Slalom
R L

R
L L R L R
R L R L

L R
R L R L L R L R
L
L R L R L
R L R L R

L R L R L
R L R L R
R
R L R L
R L R L R
L
R L R L
R L R L R
L
R L

In & Out Shuffle Ali Shuffle

Attack & Retreat
RL R L R L R L R L R L

RL R L R L R L R L R L
R

R
R

Start at side of ladder, run Move in and out as quick as Bounce in and out like a
up and backpedal down possible boxer. Think light feet.

Zig Zags Hop Scotch Cross Over

L
L
L R R
L
R
R L
R
L
L R
R
L
R
L L
R
L R L
R
L
R R
L
R
L R
L R
Dot Mat Drills:
Figure 8 Hour Glass X

Start at low left, use both feet Start at low left, use both feet Start on both low dots, use
and face the same direction and face the same direction both feet and face the same

Hop Scotch Double X Box

Same as “X”, but land one foot in

middle, continue, and then land Start on low left, use both feet and Start on low left, use both feet
opposite foot in middle face the same direction and face the same direction

Triangle narrow Triangle Wide Triangle Circuit

Start on low left, use both feet Start on low left, use both feet Perform a wide triangle
and face the same direction and face the same direction followed by a narrow triangle

Right Angles Arrows Running Figure 8

Start on left leg at low left, land in

mid on right, top right on left, qtr
Start at low left, use both feet, jump turn, top left on right, mid on left,
Start at low left, use both feet, top left, jump middle, jump bottom bottom right on right, qtr turn,
face the same direction right , jump top right, then repeat low left on left, then repeat
 Cone Drills:
3 CONE Pro Agility T - Shuttle
START

FINISH
FINISH START

START / FINISH
*Vertical Cones are at 7yds
*Cones are set 5 yards apart *Cones are set 5 yards apart Horizontal Cones are at 5yds

Spin Shuttle - RT Spin Shuttle - LT 4 Cone Sprint

FINISH FINISH

START
START START FINISH
*Cones are set 5 yards apart, if *Cones are set 5 yards apart, if
not otherwise noted in workout not otherwise noted in workout

Attack & Retreat Hour Glass 4 Cone Course

< < + < < ~ ~ ~ ~ ~ ~ + > > > > > > >
+ + +
< < +
< + < +
+ +
+ + + + FINISH +
+ + + + +
+ +
< + < + START
< + < ~ ~ ~ ~ ~ ~ FINISH < < < < <
+
>> >> START
*Cones are set 5 yards apart, if
*Outer cones are set 10 yards apart *Outer cones are set 10 yards not otherwise noted in workout
& center cone is 5yds in apart & center cone is 5yds in

Sprinting Forward: Backpedal: + + + + + Side Shuffle: < < < < Carioca ~ ~ ~ ~