Top. Speed Agility & Quickness Cone Drills

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Amber Atkins
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1 Top 5 Speed Agility & Quickness Cone Drills

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4 Faster. Stronger. Better. Speed, agility, and quickness are all vital attributes of a pro athlete. Speed Max velocity. This requires several seconds of straight line running to get up to max speed. As you may expect, you need to run fast and straight to develop top speed. Agility Ability to transition or change directions quickly while maintaining balance and coordination. Cone drills are essential for building footwork and body control skills. Quickness Acceleration or ability to get to top speed in a short amount of time. In most sports, getting to top speed is rare. Quickness and directional movements are much more common. These drills can be used together to form a balanced training program that will develop agility, quickness, acceleration, and top linear speed. But these are not only for training. Some of these agility tests are used at the highest level for scouts to make draft selections. If you put in the effort, proper agility training will develop quicker tendons with stronger leg and core. This translates into quicker reaction times, cuts and direction changes, body awareness, faster footwork, and overall more speed. Don t try to do all these drills every time you train. Pick or drills to work on - times a week. Give your body plenty of time to rest in between each drill. Note: Each drill will have suggested cone spacing which are sometimes standard for agility testing. As a general rule, cone spacing of 5 yards or less will develop quickness. Longer drills and 0+ yard cone spacing will boost your top speed and conditioning.

5 Table of Contents Dynamic Warm Up... 6 Short Drills (Less than 0 Seconds) Pro Agility Shuttle Drill... Cone / L Drill... W Drill... X Drill... Nebraska Agility Drill... Cone Drill... 0 Yard Shuttle Drill Long Drills (0+ Seconds) Illinois Agility Test... T Test... Super Shuttle Drill Yard Shuttle Drill... Slalom Weave Drill... Cloverleaf Drill... Star Drill... Flying 0 Sprint Drill Speed, Agility, and Quickness Training Tips... 5

6 Dynamic Warm Up These cone drills should be performed at high intensity, just like in actual game situations. For this reason, it is absolutely critical that you start with a dynamic warm up to activate your muscles, get your blood pumping, and prepare your body for your workout. A proper dynamic warm up will activate your muscles, letting your body know it s time to start training. These drills are designed to push your body to it s limits. So we recommend performing the following drills when your body is fresh. These will not be as effective after any kind of physical activity, practice, or strength training. 6

7 Short Drills (Less than 0 Seconds) Pro Agility Shuttle Drill Also called the 0 yard shuttle, this is one of the most popular drills to measure quickness and agility. Set Up: Cones, 5 yards apart in a straight line. Start by straddling Cone # with one hand touching the cone.. Sprint to the Cone #. Touch the cone with your right hand.. Change direction and sprint to Cone #. Touch that cone with your left hand.. Sprint back through the starting Cone #. 5. Repeat in opposite direction. 0 yards 7

8 5 yards Cone / L Drill The cone L drill is another popular agility test used in the NFL combine to assess agility, balance, and change of direction. Set Up: Cones, 5 yards apart in L shape. Start in a three point stance. Sprint to and touch Cone #.. Sprint back to and touch Cone #.. Sprint up and around Cone # toward the inside of Cone #.. Turn around Cone #, back around Cone # and passed Cone #. 5. Switch starting cone and repeat in opposite direction. 5 yards 8

9 5 yards W Drill A great drill to develop acceleration, change of direction, and forward to backward movements. This drill can also be performed side to side with diagonal sprints and lateral shuffles using the same cone positioning. Set Up: 7 Cones, 5 yards apart in zig-zag pattern. Start at Cone #. Sprint to Cone #.. Plant with the outside foot. Backpedal to Cone #.. Sprint to Cone #. Repeat until finished with all cones.. Switch starting cone and repeat in opposite direction. 5 yards

10 0 yards X Drill The X Drill is excellent for developing change of direction, quick feet, and running at different angles. Set Up: Cones, 5 yards apart in a square. Start at Cone #. Sprint to Cone #.. Lateral shuffle across to Cone #.. Pivot 5 degrees and cross over backwards to Cone #.. Turn and sprint back to Cone #. 5. Switch starting cone and repeat in opposite direction. 0 yards 0

11 5 yards Nebraska Agility Drill Made popular by Nebraska Husker Football program, this drill is short and quick, but incorporates several agility movements. Set Up: 5 Cones, st and nd cones 5 yards apart, rd cone yard from st cone, th cone yard from nd cone. Start in three point stance at Cone #.. Sprint to Cone # and make right hand turn around cone.. Sprint to Cone # and make left hand turn around cone.. Sprint to Cone #, touch with your hand. 5. Backpedal across past Cone #5. 6. Switch starting cone and repeat in opposite direction. yard 5 yard

12 0 yards Cone Drill Designed to incorporate several different movements in different directions. Helpful for footwork and body control. Set Up: Cones, 0 yards apart in square. Start in a three point stance at Cone #.. Sprint to Cone #.. Lateral shuffle across to Cone #.. Backpedal to Cone #. 5. Turn and sprint back through to Cone #. 6. Switch starting cone and repeat in opposite direction. 0 yards

13 0 Yard Shuttle Drill Often used as a conditioning drill, this ladder drill is a great way to develop agility changing directions and building speed. Set Up: Cones, 5 yards apart in straight line. In standing start position at Cone #, sprint to Cone # and touch with the right hand.. Sprint back to Cone # and touch with left hand.. Sprint to Cone # and touch with left hand.. Sprint back to Cone # and touch with right hand. 5. Sprint to Cone # and touch with right hand. 6. Sprint back through Cone #. 7. Change hand sequencing with each repetition. 0 yards 5 6

14 5 yards Long Drills (0+ Seconds) Illinois Agility Test One of the top agility tests used across all sports that has been developed with several variations. Set Up: 8 Cones as shown. 0 yards from top to bottom, 5 yards width from start to finish. Start laying face down with hands by shoulders at Cone #.. Sprint through the course finishing through Cone #8.. Repeat starting at Cone #8 and finishing through Cone #. 0 yards

15 0 yards T Test This agility test is a great all around drill to develop quickness, forward, and backward speed. Set Up: Cones. cones 5 yards apart in line, th cone 0 yards from in the middle to form T shape.. Start at Cone # in a three point start position.. Sprint to Cone # and touch with right hand.. Lateral shuffle to Cone # and touch with left hand.. Lateral shuffle across to Cone # and touch with right hand. 5. Lateral shuffle back to Cone # and touch with left hand. 6. Backpedal through Cone #. 7. Repeat in opposite direction. 5 yards 5 yards 5

16 0 yards Super Shuttle Drill Similar to the Pro Agility Shuttle Drill with longer distances and the addition of varying directions of movement. Set Up: 5 Cones in a cross formation, each cone 0 yards apart. Start at Cone #. Sprint to Cone #.. Side step shuffle to Cone # and back to Cone #.. Sprint to Cone # and backpedal back to Cone #.. Side step shuffle to Cone #5 and back to Cone #. 5. Finish by backpedaling to Cone #. 0 yards 5 6

17 60 Yard Shuttle Drill Similar to 0 yard shuttle drill with a longer distance sprint at the end. Set Up: Cones, 5 yards apart in straight line. In standing start position sprint Cone # and touch with the right hand.. Sprint back to Cone # and touch with left hand.. Sprint to Cone # and touch with left hand.. Sprint back to Cone # and touch with right hand. 5. Sprint to Cone # and touch with right hand. 6. Sprint back through start cone. 7. Change hand sequencing with each repetition. 5 yards 5 6 7

18 Slalom Weave Drill This can be useful to build agility cutting in different directions quickly as well as a skill builder by dribbling a soccer or basketball to build handling and footwork skills. Set Up: 0-5 Cones in a straight line, each cone yards apart. Weave in and out of the cones going around the outside of the cones.. Walk or jog back to the starting position and repeat.. To add a speed element, add another cone 0-0 yards past the end of the slalom as a final all out sprint. 0-0 yards 5 0 8

19 0 yards Cloverleaf Drill A longer drill with 90 and 80 degree turns. Set Up: 5 Cones in a cross formation, each cone 5 yards apart. Start on right side of Cone #.. Sprint around left side of Cone # and turn right toward Cone #.. Turn around Cone # and return to middle cone.. Repeat with Cones # and #5. 5. Progression is Sprint back to Cone #. Repeat in opposite direction. 0 yards 5 9

20 0 yards Star Drill This is a quickness drill to help with acceleration and reaction time. With more cones, there are angular movements in all directions which is more realistic for game situations. Set Up: 9 Cones in a square, each cone 5 yards apart. Start at Cone #, sprint toward Cone # and jog back to Cone #.. Repeat for all cones turning toward the next cone and sprinting.. Incorporate mental quickness and reaction time by numbering the cones and having the coach call out random numbers or directions. 0 yards

21 Flying 0 Sprint Drill An intense but effective way to build acceleration and top speed, often used by track and field sprinters. Set Up: Cones in a straight line, 5 yards between st and nd, 0 yards between nd and rd, 5 yards between rd and th. Start at Cone # in sprinting position.. Build speed reaching maximum sprint just before Cone #.. Sprint at top speed between Cone # and Cone #.. Slow down slowly ending at Cone #. 5. Jog back to Cone # and repeat resting between repetitions. 5 yards 0 yards 5 yards

Speed, Agility, and Quickness Training Tips These are the best agility training drills for most athletes, but feel free to change them up to fit your sport, age, skill level, or team goals.

22 Speed, Agility, and Quickness Training Tips These are the best agility training drills for most athletes, but feel free to change them up to fit your sport, age, skill level, or team goals. Here s a few variations you may want to try: Use a stopwatch and a training journal to measure your progress Change the distance between cones to target different skills Set up several drill patterns to create stations for circuit training Divide athletes into two or more groups for team relays Add a ball to work on dribbling and handling skills Begin at slower speeds if needed to focus on proper footwork Remember to warm up before getting start, put in maximum effort, and have fun while working toward top performance!

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23 Thank you again for your Purchase! What s Next? Leave a Review on Amazon if you haven t already! Thank you! CLICK HERE TO WRITE A REVIEW Become a VIP Register on our website to get exclusive benefits. Click the link below to activate! Keep training hard and watch your speed, agility, and quickness improve setting you apart from the competition! Visit: Register your Lifetime Warranty Receive a VIP Welcome Gift Get Discounts on New Products Video Tutorials and More!

Agility USA Hockey 1998

Agility USA Hockey 1998 Agility drills are drills that emphasize the ability to rapidly and efficiently change direction while controlling your body s center of gravity. They will put you in control of