Use these simple
football (soccer)
agility drills to improve your balance, body control, foot speed and
co-ordination.
Like speed drills,
agility drills should not be physically exhausting...
A slow jog or walk between each drill
should allow complete recovery. The emphasis must be on quality and form.
Because these soccer agility drills are
not physically demanding, you can perform them any time during the week
and on any day. One quick tip however...
Many coaches like to get all the intense
physical training out of the way before move on to (more enjoyable?) skill
practise. The problem is skills need to be performed with near perfect
form. Practise does NOT make perfect - it makes permanent. So rehearse
getting it right!
With that in mind I would perform soccer
agility drills and skill work after the warm up before moving into more
enervating, fitness drills. A typical agility session could consist of 3-5
sets of 10 repetitions in total (a repetition being one drill).
 1.
Weave In - Weave Out
1. Place 4 markers out in a straight line approximately 3 yards apart.
2. In between each set of markers place another marker only 3 yards to the
left. (see diagram right)
3. Sprint from one marker to the next bending down to touch each one with
your hand.
4. The emphasis is on taking quick side steps, rather than turning to face
the marker and sprinting forward - that takes more time (which don't have
in a game).
2. Follow the Leader
1. Mark out a large area - 20 yards by 20 yards for example.
2. Pair up with a team mate and have them run randomly within the area.
3. Try to maintain 2 yards distance from them at all times. Your team mate
should be changing direction and pace constantly.
3. Box Drill
1. Use 4 cones or markers to mark out a square approximately 5yards by
5yards.
2. Place a cone in the centre of the square. This is your starting
position.
3. Give each corner a number and remember it! Have a team mate (or your
coach) call numbers at random.
4. Sprint to the corner shouted and return to the middle.
4. Mini
Shuttle
1. Place 2 markers 20 yards apart. Place marker in the middle only 3 yards
to the side. (see diagram left)
2. Starting from the middle marker sprint to one end (10 yards), turn and
immediately sprint to the other end (20 yards) and then back to the start
(10 yards).
3. Turn on a different foot at each marker and try to touch the ground
with your hand.
 5.
Super Shuttle
1. Set a series of cones out in a cross formation. (see diagram
right)
2. Run backwards to the centre cone, side step to the right cone (or your
left if you are performing the drill), side step back to the centre cone
still facing the same way.
3. At the centre cone turn and sprint forward to the end cone. Now run
back to the centre cone, side step to the left, side step back to the
centre, then turn and sprint back to the start.
4. Phew! Sounds complicated - it's not - the diagram explains it quicker
than I can!
6. Slalom
1. Place 10 shuttles in a line 5 yards apart.
2. Weave in and out as fast as possible and walk back to the start.
3. This exercise is often performed much more slowly with a ball. The goal
here is to develop speed of leg movement so no ball is used.
Use the soccer agility drills above as
they are or adapt them to fit your individual or team's needs.
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