Agility Drill: Modified Southeast Missouri (SEMO) agility drill

Setup
Set up a square using cones.
Sides 1 should be 3.6m across. The sides labelled 5 and 3 should be 5.7m in length.

Description
The SEMO agility drill is a series of forward sprints, diagonal backpedaling, and side shuffling.
Players start at A (facing forward)
1.

On coach's whistle they side-step

2.

Back-pedal diagonally across

3.

Sprint

4.

Back-pedal diagonally across

5.

Sprint

Players finish as they cross the line at point B.

Coaching Points
Look for fast right and left foot pivot turns.
Players should always be facing the same direction as they move around the square (forward).

SEMO Agility Test

Time

Excellent
5 pts
Excellent

Good
4 pts

Male finished
Semo test
completely under
10.7 seconds;
Female finished
Semo test
completely under
12.19 seconds.
Form

Excellent
No crossover
steps are taken
when the
sidestep is
performed; back
is perpendicular
to an imaginary
line connecting
the corner cones
when performing
the backpedal.

Average
3 pts
Good

Fair
2 pts
Average

Poor
1 pts
Fair

Male finished
Semo test
completely from
11.49 seconds to
10.7 seconds;
Female finished
Semo test
completely from
12.99-12.19
seconds.
Good

Male finished
Semo test
completely from
13.02 seconds to
11.50 seconds;
Female finished
Semo test
completely from
13.90-13.00
seconds.
Average

Male finished
Semo test
completely from
13.79 seconds to
13.03 seconds;
Female finished
Semo test from
14.49 seconds to
13.91 seconds.

No crossover
steps are taken
when sidestep is
performed.

One crossover
step is taken
when sidestep is
performed.

Back is
perpendicular but
crossover steps
were taken two
times.

Fair

Po

Male finis
Semo tes
seconds a
higher; F
finished S
test comp
14.50 sec
and highe

Po

Back is n
perpendic
crossover
are taken
and over
performin
sidesteps