Agility Drills

In pairs players try to tag their opponent's knees, whilst at the same time trying to avoid them tagging their own knees.

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.

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.

Player line up behind the first ladder and then take it in turns to run up the ladder, making sure they place both feet between each rung. After this they then shuffle forward and back along the cones. When they reach the final cone they should use a burst of acceleration to run forward and complete the final ladder, the same as before, before jogging to the back of the line ready to go again!

An exercise for the abdominal muscles.

An exercise for the lower back, Erector Spinae

An Oblique and abdominal exercise

An exercise for the abdominals

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

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

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.

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.  

An exercise for the lower back

Players skip on the spot, jumping up and down on one leg.

Squat using proper technique, so that the knee joint is at a right angle. One the squat has been completed, the player will rotate and face the other way where they will squat again.