Agility Drills for various sports.

Basketball Agility Drills

Agility Drill #1 - Super Shuttle
1. Starting underneath the basket with your back to the court.2. Shuffle backwards with hands in a defensive ready position to point A.3. Sprint backwards from A to B focusing on minimizing the time to change direction. 4. Side step facing the court from B to Start position (again keep hands in defensive position).5. Jump to touch the net or backboard.6. Repeat the back shuffle from Start to C.7. Sprint forwards from C to D.8. Side step with back to court to Start position.9. Jump to touch the net or backboard.10. Repeat for 6-8 repetitions with at 60-90 seconds rest between.

Agility Drill #2 - Weave In Weave Out
1. Place 4 markers out in a straight line approximately 3 yards apart (see right).2. In between each set of markers place another marker only 3 yards to the left.3. Sprint to marker A and then side step/shuffle to marker B leading with the left leg.4. Side shuffle to marker C this time leading with the right leg.5. Repeat to the finish.6. Walk back to the start and repeat for up to 6-8 repetitions.

Football Agility Exercises

Drill #3 Sprint Lateral Shuffle Set up a series of markers similar to the diagram below. Starting at the first marker sprint to the second marker and side step to the third marker. Continue until the end. Rest and repeat in the other direction so side steps lead with opposite foot.

Lateral Feet Drill

The ladder agility drills require more practise and greater coordination. Be sure to give yourself several dummy runs before attempting at speed.
Start with both feet outside of the first square and to the left
Step into the first square with your left foot first, immediately followed by your right foot... in a 1-2 motion
Step to the right, outside the first square again with your left foot fist, followed by your right
Now step diagonally left into the second square, with the left foot leading always keeping the same 1-2 motion
Now step out to the left-hand side of the second square and repeat for the full length of the ladder
If you perform several sets of this drill start at different sides of the ladder so your lead foot changes each time

These are just of the many agility drills that you can use for sports specific agility training. Just remember that agility is moving in one direction and being able to decelerate and quickly re-accelerate in the opposite direction.