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Agility and quickness training allows you to change direction without the loss of balance and speed and will also help to improve your foot speed and co- ordination.

Guidelines

As with speed drills, agility and quickness drills are not meant to be physically demanding. The movements should be very high quality and best performed when players are fresh. Perform some agility drills alongside the speed drills above. They can also be worked into other training sessions or used as part of an extended warm up.

As with speed drills, keep the work to rest ratio to roughly 5:1. For example a 5 second sprint should be followed by approximately 25 seconds walking recovery. There is no need to time this with a stopwatch. The goal is to simply avoid a build up of lactic acid.

Drills With The Ball

Drill #1 – Over-Under Hurdle (Team)

Set up a course according to the diagram below. Two sets of hurdles are placed 10 meters/yards outside the penalty area. Group A are designated attackers and group B defenders. A ball is placed on the edge of the goal area. On the coaches command, a player from each team sprints to the first hurdle, jumps it, sprints to the next hurdle and under it before sprinting to a ball on the edge of the box. If the defender wins they clear the ball. If the attacker wins they shoot at goal.

10 meters/yards 10 meters/yards 10 meters/yards Group A

Variation: Add alternate starts such as lying, sitting on hands, facing backwards etc.

Drill #2 – Three V One (Team)

Mark an area approximately 12 meters/yards by 12 meters/yards. Divide into groups of four players. One player is designated as the defender who must try to steal the ball from the other three attacking players. The attackers may take no more than two touches. This drill forces the defending player to move and turn quickly. The player in possession must think quickly to avoid being disposed. When the defender intercepts the ball or it travels outside the area, an attacker takes the defender’s place.

Drill #3 – Speedy Feet (Team & Pairs)

Split the group into pairs. Each pair has three soccer balls. One ball is placed in front of you, one to the left and one to the right no more than 1 meter/yard away. The other player gives each ball a name or number and calls out a series of commands. You must touch the top of each ball with both feet (alternately, not jumping onto the ball!) in the order of the command.

For example, the caller might give the command “one, three, two, one”. Alternatively, they might shout “Queen, King, King Queen, Jack”.

One. A. Jack. Two. B. Queen. Three. C. King.

Drill #4 – Number Dribbles (Team & Individual)

Set out a course according to the diagram below. Cones are used to mark out a series of numbers in varying sizes. Split the team into groups or two or three and have each player run with the ball around the number or figure. Each player performs the figure once before moving onto the next figure.

Note: Set out as many figures as you want and vary the heights so players are required to work over varying distances

Drill #5 – Pass and Move (Team)

Set up a course according to the diagram below. A server (yellow) stands at each cone with a ball. As the player (blue) sprints towards the server they receive a pass and play it back with one touch. They sprint around the back of the receiver and on to the next receiver. When each player has performed the drill three times, change the groups over.

Note: The emphasis of speed should be as soon as the ball is played. Players are encouraged to focus on a sharp burst of acceleration as soon as the ball is passed back to the receiver.

Drill #6 – Agility T Drill (Team & Pairs)

Set up a series of cones similar to the diagram below. In pairs, one player acts as the server (yellow). Start by sitting down cross-legged. The drill begins with the server throwing the ball for you to get up quickly and volley back. Immediately side step to the right and back. The server should throw the ball for you to knee or chest back. Immediately side step to the right and back. The server should bounce the ball for you to pass back. Immediately run backwards and back to the start this time to head the ball back to the receiver. Change places.

Drills Without The Ball

Drill #7 – Sprint Lateral Shuffle (Team & Individual)

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.

Side step

Sprint

Drill #8 – Box Drill (Team & Pairs)

Mark out a square approximately 10 meters/yards by 10 meters/yards. Place a cone in the center of the square. This is the starting position. Each corner is given a number or name. The coach or training partner calls out a number or name at random and you must run to the corresponding corner and return to the center.

10 meters/yards between cones

As a variation two players can use the square at once. One player is labelled A and the other B. The coach calls out two numbers. Player A must run to the corner corresponding to the first number and player B to the second number. This drill sounds complicated but it’s easy to implement and it’s excellent for getting players to concentrate.

Drill #9 – Follow The Leader (Team & Pairs)

Mark out an area about 10 meters/yards by 10 meters/yards. In pairs, one player runs randomly within the marked area. The other player must follow maintaining no more the 2 meters/yards distance. The leader should be changing direction and pace constantly. Two sets of pairs can be added to the area so players must be conscious of what’s around them also.

Drill #10 – Agility Ladder Drills (Team & Individual)

Agility ladders are excellent for improving foot speed, co-ordination and overall quickness. They can cost anywhere from $30 for shorter ladders to over $100 for more elaborate designs. An alternative is to either make your own with some white parcel string and a few soccer net pegs (make sure the pegs are pushed flush into the ground). Alternatively, you can paint a simple ladder pattern on grass with some white wash or use white adhesive tape (masking tape). Each section of the ladder should be about 1.5 feet square and ten sections is ample.

One / A / Jack

Four / D / Ace Three / C / King Two / B / Queen

Hop Scotch

• Start with your feet hip width apart at the bottom of the ladder

• Jump up with both feet and land on the left foot only in the first square

• Immediately push off with your left foot and land with both feet in the second square

• Immediately push off with both feet and land on your right foot only

• Push off from your right foot and land on both feet.

• Repeat this pattern for the full length of the ladder

In-Out

• Start with your feet hip width apart at the bottom of the ladder

• Step into the first square with your left foot first, immediately followed by your right foot

• With your left foot step outside to the left the second square, then immediately step outside the second square with your right foot

• Step back into the third square with your left foot first, followed by your right foot.

• Repeat this pattern in fluid motion for the length of the ladder

Lateral Feet Drill

• 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

Drill #11 – Super Shuttle (Team & Individual)

Set a series of cones out in a cross formation. See the diagram below. Run backwards to the center cone, side step to the right cone (or your left as you look at it on the diagram), side step back to the centre cone still facing the same way. At the center cone turn and sprint forward to the end cone. Now run back to the center cone, side step to the right, side step back to the center, then turn and sprint back to the start.

The Tango

• Start with both feet outside of the first square and to the left

• Cross your left leg over your right and into the centre of the first square. Your right leg should immediately follow to the right of the first square, followed by your left leg

• It's a 1-2-3 motion like you're dancing

• From here your right foot comes across your left and into the centre of the second square as the pattern is repeated in the opposite direction

• Repeat for the full length of the ladder

Five Count

• Start with your feet hip width apart at the bottom of the ladder

• Step out to the right of the first square With your right foot immediately followed by placing your left foot into the first square

• Bring your right foot along side your left in the first square then step into the second square with your left foot immediately followed by the right

• Count these first five steps in a 1-2-3-4-5 manor

• Reverse the sequence by stepping out to the right of the third square with your left foot

• Repeat for the full length of the ladder

10 meters yards

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Good flexibility helps players to become faster and more powerful. It also plays an important role in injury prevention by increasing range of movement and decreasing muscle tightness.

The flexibility exercises below are split into two groups, which are static stretches and dynamic stretches.