Agility: 4-Cone Agility Test

This is exaggerated running, taking long strides while running. Think about driving the knees up and really exploding off the ground and using the arms to drive.

The beginning of exercise is the same as the squat thrust, bring feet together up underneath chest. From there move weight backwards and jump up. Similar to a squat thrust, begin in a squat position with hands on the floor in front of you. Then kick your feet back to a pushup position and then return your feet to the squat position. Finally, leap up as high as possible from the squat position.

Players start in the press-up position. On the coach's call players must get to their feet and run around the course as quickly as possible.

Place four cones so they form a square, with about 3-5 feet in between each. Your partner will randomly point to cones, so you run as fast as you can to each cone. As soon as a different cone is indicate, change direction sharply regardless of whether you reached the previous cone.

Similar to the Squat jump except instead of trying to get maximum height this time on the jump you try to get maximum distance with each jump.

Within the warm up speed can be changed on demand of either a command or a whistle Go from a jog then short sharp burst. Start and stop the burst with a whistle.

Stagger seven cones 5 yards apart, diagonally opposite one another. Crossover and sprint to the first cone, slowing down as you reach the cone before then crossing over and sprinting to the next cone. Repeat up the rest of the cones.

This is exactly the same as a normal lunge except that rather than just lunging forwards to 12 o'clock you lunge to 1 o'clock, then 3 o'clock, 5 o'clock, 6 o'clock, 7 o'clock, 9 o'clock and then lastly 11 o'clock.

Side step facing the middle of the circle - is side stepping in a squat position with back straight, head up. This is a great warm up that doubles as fitness. Make feet fast in side step to wake the link between brains and muscles up. This exercise can be done multiple times within the warm up.

Throw dodge the opposite way you are running then continue the way you started.

This is a fun warm up and really improves movement. Step out to your right side on your right foot. The left leg crossed behind the right foot to place the left foot on the ground. Step out to the right again with the right foot and bring the left foot this time in front of the right leg. Repeat in the opposite direction so that the left leg leads.

The aim is to have a fast cadence. USe you arms to balance the body and drive the movement. Try to kick your bottom with the heals of your foot. Not about distance covered, more bout speed of movement.

Use arms to help drive knees high and stay on toes. Concentrate on the height of the knees and the speed of the cadence, fast, rather than covering a long distance. Short and sharp drill.

Use arms to help drive the knee up and simultaneously explode off the floor with the opposite leg and foot to gain as much height as possible off the ground. Concentrate on the height of the knees and height of the hop rather than covering a long distance. The explosive phase is the up, the recovery phase in-between.

From the press up position bring one foot either under the chest if flexibility is limited or to the outside of the body for added stretch. Keep back leg almost straight and hips low, don't let bum rise, want a straight line rather than a triangle. Do as fast and explosively as possible.

To perform a lateral hop start by standing on one leg with your hands on your waist or by your sides. This is essentially a skip but unlike the high skip you try to over maximum distance rather than hight. Take off from one leg and land on that same leg, then repeat on the opposite side.

This can be done in pairs for support. Try to keep hips square and swing legs forward and back. Bend knee when the leg is at the back, like preparing to kick a ball. Feel in hamstrings when the leg is at the front and quads and hip when the leg is at the back.

Can be done in a pair for support the easiest position is facing each other with arms out in front holding each others elbows. Swing the legs in front of the body trying to keep the leg in the frontal plane (parallel with the body).

Keep front knee over the front foot. Push hips forward and try to rotate pelvic bone up towards the sky to increase the stretch on the hips.

Place two cones 10 to 15 yards apart, and one person stands in between. Their partner stands directly opposite. This player moves randomly in between the cones, as the other mimics their movement. Continue for a certain amount of time.