Benefits of Agility Drills:

The advantage of agility training can certainly add a cutting edge to any athletes overall performance and their capability to perform on the field and even off the field. It also increases your running speed because Running is the ultimate base of all athletic gear.

General Instructions for Agility Training:

1. Warm up – Make sure to have a fine warm up session. You might not turn into out of breathe while training, but you will put a lot of stress on your muscular system.
2. Agility drills should be performed at the start of pre-season or split days from other training programs.
3. To benefit 100% when performing any type of agility workouts, make sure you have a Solid Base and Solid Strength.
4. A normal training session may consist of 5-6 sets of 10 repetitions meaning 1 sprint ran will equal 1 repetition.
5. An agility session varies for all sports and athletes.During Preseason two sessions a week is exceptable and during a normal season one session a week is also exceptable.

Agility Exercises:

Agility training can be very valuable to an athlete’s quality performance, but great tips are still the mainly significant part of any type of training. Being smart and cautious will lead you to being one of the most productive individuals around.

Agility T Drill

The working player starts by sitting down cross legged. On the begin command they run to their right and back, run backwards and back an then to the left and back at full speed. A server (yellow) can be added to throw a ball which the working must catch and throw back or volley back etc.

5-Count Ladder Drill

1. Start with your feet hip width apart at the bottom of the ladder
2. Step out to the right of the first square with your right foot instantly followed by placing your left foot into the first square.
3. Bring your right foot alongside your left in the first square then step into the second square with your left foot without delay followed by the right.
4. Count these first five steps in a 1-2-3-4-5 manor.
5. Reverse the series by stepping out to the right of the third square with your left foot.
6. Repeat for the full length of the ladder.

Box Drill

Mark out a square about 10 meters/yards by 10 meters/yards. Place a cone in the center of the square. This is the initial position. Each corner is given a number or name. The coach or training partner calls out a number or name at random and you must run to the equivalent corner and return to the center. As a difference two players can use the square at once. One player is labeled A and the other B. The coach calls out two numbers. Player A must run to the corner corresponding to the first number and player B to the second number. This drill sounds difficult but it’s easy to implement and it’s excellent for getting players to concentrate.

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