On Field Agility Training

Agility training exercises help improve speed, reflexes, power, coordination and soccer specific skills. Agility is the ability to move and change direction and body position quickly. From youth to professional sports teams, all athletes can benefit from agility training exercises.

Shuttle Run

Shuttle runs are a popular classic drill which involves short bursts of speed. The drill helps to develop acceleration, speed and your anaerobic fitness. The stop-and-go nature of this drill is great for a high-intensity sports such as soccer.

Place six markers (cones) in a straight line with 5 yards distance between adjacent markers. Start at marker #1, sprint to #2, turn and sprint back to #1. Immediately sprint to #3, back to #1, sprint to #4, back to #1, sprint to #5, back to #1, sprint to #6, back to #1 for one complete circuit. Rest, then repeat. Perform five repetitions of the shuttle run with rest between each repetition.

A good way to monitor your improvement is to time yourself and see if you can get quicker each time you do it.

Triangle Cone Agility Drill

Place 3 markers (cones) in the shape of a triangle with 5 yards distance between markers.

Start at marker #1 >> Sprint to marker #2 >> Turn and sprint to marker #3 >> Sprint back to marker #2 >> Backpedal to marker #3 for one complete repetition.

Perform 3 to 5 repetitions with a rest period between each rep.

5-10-5 Agility Run

This is a more advanced form of the shuttle run and is also known as the short shuttle run or the pro agility drill.

Place six cones at 0-5-10 yards. Start at position one in an athletic stance and sprint to one end line, position two; touch, run 10 yards across to other end line, position three; touch and run back to the center, position 4. Perform three repetitions for five sets, rest one minute between sets but no rest between repetitions.

Zig Zag Exercise

Place 12 cones in a zigzag formation with 5 yards distance between consecutive cones. Begin at cone #1. Sprint to cone #2, then to #3, to #4, etc., until you have reached the last cone. Maintain balance and body control as you approach each cone. Lower your center of gravity as you near each cone, plant outside foot, open your hips, and explode forward toward the next cone.

10 Yard Agility Square

Place four cones or flags 10 yards apart to form a square. Do each sequence two times, rotating clockwise. Then reverse and perform counter-clockwise. Rest 15 seconds between direction changes and one minute between sets. Repeat.