Footwork & Agility Training

Footwork is short quick movements that rely on rapid movement and placement of your feet as well as balance and
coordination of your other body parts. Agility is the ability to maintain balance and speed while making directional
changes.
FOOTWORK & AGILITY DRILLS
These drills are used throughout the entire summer conditioning program. Greater emphasis is put upon the Level A
drills during the earlier phase of the Summer and Level B drills are prescribed for the later phase. These drills will
help you with foot speed and agility.
Execution of these drills is at full speed from start to finish. Familiarization of the drills and half speed practice will
help in mastery of all the footwork and agility drills. 15 seconds to 1 minute of rest is required between sets of drills to
ensure the highest level of training is taking place. The drills are described below.
LEVEL A

Jumping Rope
Step-Taps
Step-Turns
180 Turns

Squat Jacks
Four Corners
Figure Eight
Circle Cone

LEVEL B
Level B drills are listed below. These drills are not used much during the earlier conditioning phase of the Summer.
Greater emphasis is put upon these drills during the later phase of the Summer. All these drills will help you with
advanced sport specific foot quickness and agility. These drills are high intensity and require a competition level of
skill to execute.

X-Lane Drill
Zig-Zag
Cone Weave

T-Drill
Madison Drill
Sideline Drill

A. JUMPING ROPE
Procedure:
1. The jump rope progression starts with sets of one minute and progresses to five minutes.
2. Concentrate on the simple footwork movements in the beginning and build to the more difficult footwork
movements toward the end of the progression.
3. Allow full recovery after the jump rope set.
Variations:
1. Two Feet Jump 2.Side to Side Jump 3.Forward and Back 4.Alternate Feet (single leg) 5.High Knee 6.Double
Jump
A. STEP-TAPS
Procedure:
1. Begin by stepping up on a platform six to eight inches high.
2. Only the balls of their feet should make contact with the platform.
3. Start with slow rhythmic, up-up, down-down steps and progress to a quick tap cadence.
4. Posture should be in a low ready position, with shoulders over the feet, and eyes focused straight ahead.
5. Gradually progress from sets of ten seconds to sets of twenty seconds.
A. STEP-TURNS
Procedure:
1. Begin tapping their feet as quick as possible.
2. A coach or another athlete gives a directional command to the left or to the right.
3. Reacts with a quick stepping quarter(1/4) turn in the direction indicated and a turn back forward while keeping
shoulders squared forward and only moving from the hips down.
4. Continues moving the feet and await another direction after each turn.
5. Posture should be in a low ready position and eyes focused straight ahead.
6. Gradually progress from sets of ten seconds to sets of twenty seconds.

A. 180 TURNS
Procedure:
1. Begin tapping their feet as quick as possible.
2. A coach or another athlete gives a directional command to the left or to the right.
3. Reacts and jump around 180 and then quickly back to the front as fast as possible.
4. Continues to move the feet and await another direction after each turn.
5. Posture should be in a low ready position and eyes focused straight ahead.
6. Gradually progress from sets of ten seconds to sets of twenty seconds.
A. SQUAT JACKS
Procedure:
1. Assume a quarter squat ready stance body position.
2. While maintaining this position, shift the feet out and back as quick as possible.
3. Maintains the bent knee ready position throughout the exercise.
4. Gradually progress from sets of ten seconds to sets of twenty seconds.

A. FOUR (4) CORNERS

Set-up Procedures:
1. Using four cones, separate each cone by 10
yards.
2. Begin at cone one (1) and finish the drill through
cone (1).
3. Example of drill: Sprint from cone 1-2; shuffle
from cone 2-3; back pedal from 3-4; and sprint
from 4-1.
4. Repeat the drill going in the opposite direction.
Variations:
1. (1-2)Sprint (2-3)Shuffle (3-4)Backpedal (41)Sprint
2. (1-2)Sprint (2-3)Carioca (3-4)Backpedal (41)Carioca
3. (1-2)Backpedal (2-3)Shuffle (3-4)Sprint (41)Backpedal
A. CIRCLE CONE
Set-up Procedures:
1. Use six cones and separate them 5 yards apart
and staggered.
2. Begin at cone one (1) and finish through cone six
(6).
3. Example of drill: Sprint 1-2; circle around cone 2;
and do the same through the last.
4. Repeat the drill going in the opposite direction.
Variations:
1. Sprint around each cone.
2. (1-2)Sprint (2-3)Backpedal (3-4)Sprint (45)Backpedal (5-6)Sprint (6-Finish)Backpedal.
(1-2)Sprint (2-3)Shuffle (3-4)Sprint (4-5)Shuffle (56)Sprint (6-Finish)Shuffle.

A. FIGURE EIGHT (8)

Set-up Procedures:
1. Using two cones, separate cones 5 yards apart.
2. Begin at cone one (1) and finish the drill through
cone (1).
3. Example of drill: Sprint from cone 1-2; sprint around
cone 2; and sprint from cone 2-1.
4. Repeat the drill going in the opposite direction.
Variations:
1. Sprint-Sprint.
2. Shuffle-Sprint
3. Sprint-Shuffle.
4. Backpedal-Sprint.
Sprint-Backpedal.

B. X-LANE DRILL
Set-up Procedures:
1. Using four cones, separate cones each by 10
yards.
2. Begin at cone one (1) and finish the drill though
cone (1)
3. Example of drill: Sprint from cone 1-2; shuffle from
cone 2-3; sprint from cone 3-4; and shuffle from
cone 4-1.
4. Repeat the drill going in the opposite direction.
Variations:
1. (1-2)Sprint (2-3)Shuffle (3-4)Backpedal (41)Shuffle
2. (1-2)Sprint (2-3)Backpedal (3-4)Sprint (41)Backpedal
3. (1-2)Carioca (2-3)Shuffle (3-4)Carioca (4-1)Shuffle

B. CONE WEAVE
Set-up Procedure:
1. Set up cones parallel and 5 yards away from the sideline and 3
yards apart from each other.
2. Begin at the sideline and finish 5 yards past cone four (4).
3. Example of drill: Start at the sideline and sprint two yards past
cone 1; backpedal between cones 1 and 2 to the sideline;
sprint between cone 2 and 3 to two yards past cone 3;
backpedal between cones 3 and 4 to the sideline; and sprint
from sideline five yards past cone 4.
Variations:
1. (1-2)Backpedal (2-3)Sprint (3-4)Backpedal (4-Finish) Sprint
2. (1-2)Carioca (2-3)Carioca (3-4)Carioca (4-Finish)Carioca
3. (1-2)Shuffle (2-3) Shuffle (3-4) Shuffle (4-Finish)Shuffle

B. T- DRILL
Set-up Procedures:
1. Place cone one (1) 10 yards away from cone two (2). Place
cone three (3) five yards to the left of cone two (2). Place cone
four (4) five yards to the right of cone two (2).
2. Begin at cone 1 and end at cone 1
3. Example of drill: Sprint from cone 1 to cone 2: shuffle from
cone 2 to cone 3; shuffle from cone 3 to cone 4; shuffle from
cone 4 to cone 2; and backpedal from cone 2 to cone 1.
Variations:
1. (1-2)Sprint (2-3)Shuffle (3-4)Shuffle (4-2)Shuffle (21)Backpedal
2. (1-2)Sprint (2-3)Carioca (3-4)Carioca (4-2)Carioca (21)Backpedal
3. (1-2)Sprint (2-3)Sprint (3-4)Sprint (4-2)Sprint (2-1)Backpedal

B. MADISON DRILL
Set-up Procedures:
1. Place cones one (1), three (3) and five (5) five yards apart in a
straight line. Place cone two (2) ten yards in front of cone one
(1). Place cone four (4) ten yards in front of cone five (5).
2. Begin at cone one (1) and end through cone five (5).
3. Example of drill: Begin at cone 1 and sprint to cone 2.
Backpedal from cone 2 to cone 3. Sprint from cone 3 to cone 4.
Backpedal from cone 4 through cone 5.
4. Repeat the drill going in the opposite direction.
Variations:
1. (1-2)Sprint (2-3)Back Pedal (3-4)Sprint (4-5)Backpedal
2. (1-2)Sprint (2-3)Shuffle (3-4)Sprint (4-5)Shuffle
3. (1-2)Carioca (2-3)Shuffle (3-4) Carioca (4-5)Shuffle

B. ZIG-ZAG
Set-up Procedures:
1. Using four cones, separate 5 yards
apart and staggered.
2. Begin at cone one (1) and finish the
drill 10 yards past cone four (4).
3. Example of drill: Sprint from cone 1-2;
shuffle from cone 2-3; sprint from
cone 3-4; and shuffle from cone 4 to
10 yards beyond it.
4. Repeat the drill going in the opposite
direction.
Variations:
1. (1-2)Sprint (2-3)Sprint (3-4)Sprint (4Finish)Sprint
2. (1-2)Sprint (2-3)Backpedal (3-4)Sprint
(4-Finish)Backpedal
(1-2)Sprint (2-3)Shuffle (3-4)Sprint (4Finish)Shuffle

B. SIDELINE DRILL
Set-up Procedures:
1. Place cone one (1) and cone two (2) 2 yards apart and five
yards from the sideline. Place cone three (3) five yards away
from cone two (2) in a diagonal. Place cones four (4) and five
(5) 2 yards apart and one yard off of the sideline directly in
front of cone three (3)
2. Begin between cones one(1) and two (2), and finish the drill
five yards up field through cone four (4) and five (5).
3. Example of drill: Sprint three yards and then around cone 2 to
cone 3; sprint around cone 3 and in between cones 4 and 5 cut
tight and sprint 5 yards up the sideline.
Variations:
1. Backpedal through the entire course
2. Sprint through the entire course
3. (1-2)Sprint (2-3)Backpedal (3-4)Sprint (4-5)Sprint