Zig-Zag Drill Stand, facing the row of cones. With your left foot, step diagonally and forward to the left of the first cone. Slide your right foot next to the left and repeat in the other direction. You want to go through the cones as quickly as possible. Make sure you always push off the outside foot.
Combination Ziz-Zag Drill Stand, facing the row of cones. With your right foot, step forward and right of the first cone. Slide your left foot next to your right. Step diagonally with your right foot so that it will be in front of the next cone and slide your left foot next to your right. Repeat in both directions until you reach the end. When coming back, start out with your left foot first. Go as quickly as possible and keep your hips and shoulders square.
T-Drill
Start at point A and sprint to point B. Touch the cone at point B and shuffle to the left for 5 yards(4 m) to point C. Touch the cone at point C and slide 10 yards (8 m) to the right to point D. Touch the cone at point D with your hand. After touching point D slide to the left for 5 yards (4 m) and touch the cone at point B. Backpedal to point A.
Up and Back Stand with your right foot on dot A and your left on dot B. Hop to dot E by bringing your feet together. Next, hop forward so that your right foot is on D and your left foot is on dot C. Now hop backwards to dot E and then to A and B. Repeat 5 times.
One-Legged Hops Start on point A standing on your right foot. Hop to point D, E, C, B on your right leg. Going from point A to point B is one rep. Repeat 5 times. When you complete 6 reps with the right foot, switch to your left.
Two-Legged Hop Similar to the One-Legged Hop drill except now feet are together. Move in the same fashion as before (dot A to dot D, E, C and B) go through 6 times.
Up and Back (with a turn-around) This drill is the same as the Up and Back drill except when you reach dots C and D, make a 180 degree turn and hop to dot E and then to B and A. Keep repeating the drill until you have gone 6 times through.
Ladder Drill Sprint to the first line (5 yds / 4 m) and touch it with your right foot. Then sprint back to the starting line and touch it with your left. Now sprint to the second (10 yds / 8 m) touch it with your right and return to the starting line... After reaching the third line (15 yds / 12 m) and returning, sprint to the first (5 yds / 4 m) and come back to complete one repetition.
Sprint / Backpedal Drill Same as the Ladder Drill except that you backpedal instead of sprinting back to the starting line.
Shuffle Drill Same as the Ladder Drill except that you shuffle laterally instead of sprinting forward and back. The drill should be done at full speed while keeping your hips and shoulders square.
Pro Agility Starting at the middle line. Sprint to the line on your right (5 yds / 4 m) and touch it with your right hand. Sprint to the left line (10 yds / 8 m) and touch it with your left hand. Finish by sprinting back to the middle line. Remember that when you're running to the right to touch with your right hand, and when you run to the left to touch with your left hand.
Double Chop Drill Run through the ladder by driving your knees high and "chopping" your feet twice in each square. Remember to pump the arms and keep looking straight ahead.
Lateral Ladder Drill Start by standing on one end of the ladder with your shoulders and hips parallel to it. Go through the ladder by moving sideways and leading with your left foot. When coming back, lead with the right foot.
Lateral Ladder Double Chop Drill Same as Lateral Ladder Drill, except now you want to double chop each foot twice in the square. Keep your shoulders and hips square.
Weave Drill Begin at one end of the ladder by standing to the right of it. Move your left foot and place it in the first square. Put your right foot in the square, next to the left. Now take your left foot and plant it to the left, just outside of the square. Repeat the sequence in reverse.
