Agility: Modified Southeast Missouri (SEMO) agility drill

The SEMO agility drill is a series of forward sprints, diagonal backpedaling, and side shuffling. Players start at A (facing forward) On coach's whistle they side-step Back-pedal diagonally across Sprint Back-pedal diagonally across Sprint Players finish as they cross the line at point B.

Running backwards is not only essential within hockey it is also very good at re-ballanceing the body by working the opposite muscles to running forwards.

Rapid side steps. Take a step to left foot out to the side then bring the right foot to meet left. Stay on for toes and stay tall. Make sure you do the exercise in both directions.

Weave in and out of the sticks touching the cones to either side of the run.

Players run towards each other, and then sidestep around each other at the last moment. The pattern of running directions goes right, left, right, left... This is important that both players pay attention to avoid any collisions.

The player runs in and out of the sticks, touching the ball to the ground on each side (can be done with any ball).

Get until a lunge position with the back leg straight down from the hip with the knee at right angles with the front leg at right angles to the hip. Explode out of the floor and while in the air swap which leg is in front. Try to gain maximum height rather than distance. Only a small distance may be traveled and this is fine.

This exercise starts with a deep squat. Explode off the floor into a jump trying to get a maximum height not distance. The up phase is the fast, power phase and the down phase is the slower recovery.

Start in the press up position. Bring both feet up under chest into a tuck. The closer the feet move up the chest the better. Then return both feet back to the press up position. Keep hips low.

Squat down and push knees out with elbows, stand, turn and face opposite direction. Try to keep the check high rather than leaning forward.

Poles set far apart in a zig zag formation. Player runs from one to the next focussing on change of direction and pace.

Players run backwards as fast as they can (while balanced!) through the slalom, running around each cone as closely and quickly as possible. You can vary this drill so that players must also bend down and touch each cone before moving onto the next one.

Players sprint through the slalom, running around each cone as closely and quickly as possible. You can vary this drill so that players must also bend down and touch each cone before moving onto the next one.