Line Drills

Each drill will be done twice each

UP BACKS

10

Directions: 1) Begin drill in 3 point stance, sprint 5 yards and touch line with foot, back pedal 5
yards back to the start, sprint 10 yards touch line with foot and back pedal 10 yards to
finish.

2) Begin drill in 3 point stance, sprint 5 yards and touch line with foot, carioca 5 yards
back to start, sprint 10 yards touch line with foot and carioca 10 yards back to finish.
(Note: carioca facing left on first set and then carioca facing right on second set.)

3) Begin drill in 3 point stance, sprint 5 yards and touch line with foot, shuffle 5 yards
back to start, sprint 10 yards touch line with foot and shuffle 10 yards back to finish.
(Note: shuffle facing left on first set and then shuffle facing right on the second set
8 x 5’s

10

Directions: Begin in a 3 point stance and sprint 5 yards, reach down and touch the line with either
hand, turn and sprint back 5 yards and touch the line with the same hand, continue until
you have sprinted forward and back 8 times, finish by sprinting through the finish.

Goal OL/DL – 14 seconds, RB/LB – 12 seconds, QB/WR/DB – 10 seconds

Pro Agility

0 5 10

Directions: Begin drill by straddling the middle line with right hand on the line, turn to the right and
sprint 5 yards, touch the line with your hand and sprint 10 yards to the far line touch
with left hand, turn and sprint 5 yards through the finish. (Note: second time through
start in the opposite direction)
3 Cone Drill

10

Directions: Begin in a 3 point stance, sprint 5 yards and touch the line with your hand, turn sprinting
back to the start touching the line with your hand, turn and sprint around second cone,
sprint around the third cone without touching your hand to the ground then around the
second cone and sprint through the finish.

60 Yard Shuttle

10

Directions: Begin drill in 3 point stance, all lines must be touched with the designated hand, sprint 5
yards touch the line, then turn and sprint 10 yards to far line, continue back and forth 5
times and then finish off by sprint 5 yards through the finish. (Note: first time through
use the left hand and the second time through use the right hand.)
30 Yard Shuttle

10

Directions: Begin drill in 3 point stance, sprint 5 yards touch the line with designated hand, turn and
sprint 10 yards to the far line, touch line with same hand, turn and sprint 10 yards to the
other far line, touch line with same hand and sprint 5 yards through the finish. (Note:
use left hand on first run and right hand on second run)
Bag Drills
Cadillac Shuffle

5 yards Finish

Start

Directions: Begin Drill in a 2 point stance with right shoulder next to the first bag, laterally shuffle
over the 3 bags as fast as possible, when both feet have shuffled over the last bag,
proceed back to the left over the 3 bags again, as soon as both feet have shuffled over
the first bag sprint through the finish. Run drill 2 times to the right and then 2 times to
the left.

Combo Pattern

Shuffle Shuffle

Start Finish

Back Pedal Sprint

Directions: Begin drill in a 2 point stance with the right shoulder next to the first bag, shuffle over
the first 2 bags, then back pedal around the third bag, sprint to the fourth bag and
shuffle over the fourth and fifth bag to the finish. Run drill 2 times to the right and then
2 times to the left.
Forward Weave

Start 5 yards Finish

Directions: Begin the drill in a 2 point stance, run through the bags as fast as possible without
touching the bags, and weave in and out of the bags in the pattern above. Stay as low
as possible and keep the knees bent, finish off drill with a 5 yard sprint. Run drill 2 times
starting to the left of the first bag and then 2 times starting to the right of the first bag.

Forward and Backward

Directions: Begin the drill in a 2 point stance, sprint on the outside of the first bag, shuffle keeping
knees bent and butt low, back pedal through bags 1 and 2, shuffle to the next bag and
sprint, repeat to the end. Run drill 2 times shuffling to the right and 2 times shuffling to
the left.

Bag Hop/Sprint

5 yards

Start Finish

Directions: Begin drill with right shoulder next to the first bag, begin by hopping over the first bag
and back to the start 5 times then proceed to hop over the second bag and sprint 5
yards through the finish. Run drill 2 times to the right and then 2 times to the left.
Downhill Shuffle

5 Yards

Directions: Begin the drill in a 2 point stance facing the bags, start on the right side of the bags,
moving forward keeping the knees bent shuffle the feet through the bags keeping a
wide base, sprint 5 yards through the finish. Run drill 2 times starting on the right and
then 2 times on the left.

Run Through

5 yards

Directions: Begin the drill in a 2 point stance, run through the bags as fast as possible without
touching the bags, drive the knees up with a slight body lean. Run twice with one foot
between bags and then run twice with two feet between bags.

Lateral Shuffle

Directions: Begin the drill in a 2 point stance with the right shoulder facing the first bag, shuffle
through the bags starting with the inside foot, keep shoulders square knees bent and
butt low. Shuffle through the bags as fast as possible without touching the bags. 1 foot
between each bag then repeat going the opposite direction, then run the same drill with
2 feet between each bag.
Cone Drills
4 Corner Cone Drill/Shuffle

Shuffle

Back Pedal Sprint

Start/Finish

Directions: Begin drill in a 2 point stance, sprint to the second cone, gather feet and shuffle to the
third cone, gather feet and back pedal to the fourth cone. Face the same direction
through the entire drill. Run drill 2 times starting at the right cone and then 2 times
starting at the left cone.

4 Corner Cone Drill/Carioca

Carioca

Back Pedal Sprint

Start/Finish

Directions: Begin drill in a 2 point stance, sprint to the second cone, gather feet and carioca to the
third cone gather feet and back pedal to the fourth cone. Face the same direction
through the entire drill. Run drill 2 times starting at the right cone and then 2 times
starting at the left cone.
4 Corner Cone Cross

Shuffle

Sprint Back Pedal

Start/Finish

Shuffle

Directions: Begin drill in a 2 point stance, sprint diagonally to the third cone gather feet and shuffle
to the second cone gather feet and back pedal to the fourth cone shuffle through the
finish. Face the same direction throughout the entire drill. Run twice starting at the
right side and then twice starting at the left side.

M Pattern Run

10 yards

Start Finish

Directions: Begin drill in a 2 point stance, sprint 10 yards to the second cone, drop hips and put
right hand on the ground and accelerate around the cone, sprint to the middle cone, put
the left hand down and accelerate around the cone and sprint to the next cone, put the
right hand down sprint around the cone and sprint through the finish. Run drill twice
starting at the left side and then twice starting at the right side.
Open Hip Drill

Start Finish

Directions: Begin drill by facing away from the cone maze in a 2 point stance, open hips and sprint
diagonally to the cone, sink hips and sprint forward to next cone, repeat through the
finish. Run drill 2 times opening to the right and then 2 times opening to the left.

Variations: Back pedal/Sprint and Shuffle/Sprint

T Drill

Finish Start

Directions: Begin in a 3 point stance, sprint 10 yards, shuffle 5 yards to the right, shuffle 10 yards to
the left, shuffle 5 yards back to the right and then back pedal through the finish. Start
on the right side of the cone for 2 reps and then start on the left side for 2 reps.
Wheel Agility Drill

10

Start Finish

Directions: Begin the drill in a 3 point stance, sprint 5 yards around the first cone, sprint 5 yards
around the second cone, sprint again 5 yards and touch the line with your hand and
back pedal through the finish. Run the drill twice to the right and then twice to the left.

Obstacle Drill

Start

Directions: Begin the drill in a 2 point stance, sprint past the first bag, shuffle then back pedal
through the bags turn and sprint to and around circle as fast and as tight as possible,
sprint to cone maze, gather feet and back pedal to second cone gather feet and sprint to
third cone, gather feet and back pedal to fourth cone and sprint to the finish