Football Speed and Agility Drills

Free to view speed agility videos. Below are a number of speed agility drills designed to improve speed and agility for territory games such as football or Rugby. Click on the links further down the page to view a video of the drill.

	3 Cone Sandwich - Number three cones 1, 2 and 3, then put an athlete in the back position. A coach calls out a cone number and the athlete responds.
	Bow Tie Drill - Place 4 cones 2 metres apart. Back Peddle from cone 1 to 2; sprint from cone 2 to 3; back peddle from cone 3 to 4; sprint from cone 4 to 1.
	Shuttle Agility Drill - Place the cones approximately 2 metres apart. Start at cone 1; sprint to cone 2; sprint back to cone 1; sprint to cone 3; sprint back to cone 1. Repeat.
	4 Corner Box Drill - Place 4 cones in a box shape with each cone being 5 metres apart. Sprint forward from cone 1 to cone 2; side step or carioca....
	Forward and Backward - Place 3 Cones 5 Metres apart. Back peddle from Cone 2 to Cone 1; sprint forward from Cone 1 to Cone 2; back peddle....
	5 Metre Agility Line - Set out two lines 5 metre's apart. Sprint between the two lines touching the line with your foot each time. Move as fast as you can for 30 seconds...
	The Figure of 8 Agility Drill - Place 2 cones 5 metre's apart. Sprint in a figure of 8 around the cones making sure to take tight, controlled turns.