Free Agility Training Workouts

Agility Exercises For American Football

Written By: Gridiron Elite Training

Free Agility Training Workouts

Agility Exercises For American Football

Written By: Gridiron Elite Training

Agility Exercises For American Football

The purpose of agility exercises for football is to help you improve your speed, quickness, balance, coordination. Adding agility exercises will help you develop skills for your sport.

No matter what age level you’re at, all athletes can benefit from working on their agility. You can perform these agility exercises at home, gym, or football field. Add these agility exercises in your workout training plan to improve your foot speed and quickness.

agility training tips for american football athletes

Agility Exercises To Improve Change Of Direction

X Drill Sprints

This agility drill for American Football requires four cones in a 10×10 or 5×5 yard box. Begin by standing at the bottom right cone and sprint forward to the cone straight across. Stay tight to the cone (don’t stop your feet) and turn in a 45-degree angle and sprint to the third cone. Stay tight to the cone and sprint forward to the cone straight across. Finally, stay tight to the cone and turn in a 45-degree angle to finish through the starting cone. 

L Drill

The L drill (or 3 cone drill) requires 3 cones: one at the start, the second cone placed 5 yards in front of the first cone, and the third cone placed 5 yards to the side of it. Begin by sprinting forward and touch the second cone. Turn and sprint back to touch the first cone (the starting cone). Quickly turn to sprint around the second cone, loop around the third cone, and finish the L drill by sprinting around the second cone through the starting cone. The L drill is used in the NFL combine, making it one of the best agility exercises for football.

Pro Agility Shuttle Drill

The pro agility shuttle (5-10-5 test) requires 3 cones: one at the start, the second cone 5 yards to the right, and the third cone placed 5 yards to the left of the starting cone. Begin at the starting cone and sprint laterally and touch the second cone. Turn and sprint to touch the third cone. Quickly turn to sprint and finish the pro agility shuttle drill by sprinting through the starting cone. The pro agility shuttle is used in the NFL combine, making it one of the best agility exercises for American Football.

Run Shuffle Run Drill

The run shuffle run drill requires 4 cones placed in a straight line spaced 5 yards apart. Begin at the first cone (facing the cone) and sprint laterally to the second cone. As you pass the second cone, switch into a shuffle, staying square to the cones. As you approach the third cone, switch into a lateral run again. Break down at the final cone.

Box Drill Open 45 - Shuffle - Break 45

This agility drill requires four cones in a 10×10 or 5×5 yard box. Begin by standing at the bottom right cone and open your hips and sprint in a 45-degree angle. As you reach the cone, open your hips and shuffle laterally to the cone across. Finally, break downhill in a 45-degree angle sprinting and breaking down at the final cone.

Speed and Agility Training Programs
how to improve running speed for football

Here are some of the best agility exercises for football. 

If you need more agility exercises to do for your speed and agility training, you can read some of our latest posts on the “Speed and Agility Training Workout For Football” and “Speed and Agility Hurdle Drills“.

If you’re a serious football player looking to play football at the next level, you can access all of our sports performance training programs, football drills and workouts, and the Gridiron Recruiting Center inside “The Gridiron Academy” to help you with your football recruiting.

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We created “The Gridiron Elite Academy” which is an online football performance network that provides football players of all levels with sports performance workout programs, football position-specific drills, mindset coaching, mental toughness training, recruiting guidance and help, and nutrition programs.

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