Agility & Speed Drills

Agility Ladder:

• Forward Quick Step
  (alternate each foot in box, stepping twice)
• Lateral Quick Step
  (alternate each foot in box, stepping twice)
• Lateral Shuffle (facing forward)
  (keep one foot in center, stepping up with foot in box)
• Lateral Shuffle with Crossover (facing forward)
  (first step outside of box, then cross leg over into box, shuffling to opposite side of ladder)
• Lateral Split Shuffle (facing sideways on ladder)
  (step in and out of box in following pattern: in-in, out-out. Step in each box twice)
• Double foot split step
  (feet landing at same time)
• Skier
• Single Leg Jump
• Single Leg Skier
  

Sprint Drills:

• Forward skip
• Lateral Skip, crossing leg in front
• Lateral Skip, crossing leg behind
• Lateral Skip, alternating front and back
• Butt Kicks
• High Knee Crossovers