Agility Drills

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 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.

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

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.

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 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.

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.

Players will walk 2 steps in a direction and then perform a vertical jump. When they land they will walk 2 steps in another direction and then perform a vertical jump.

Players will zig-zag across the court hopping on 1 leg. Once the player gets across the court, they will switch legs and go back the other way.

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.

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

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.

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.

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.

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

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.