Agility Drills For Football
Written By: Gridiron Elite Training
Agility Drills For Football
Written By: Gridiron Elite Training
The Importance of Agility Football Drills and the Best Ones to Try
Football is a game that demands speed, agility, and explosive power. The ability to change direction quickly and move with precision can make all the difference on the field, giving players the edge they need to outmaneuver their opponents and make game-changing plays. To achieve this level of performance, speed and agility training are essential, and agility drills are a key component of that training.
Agility football drills are exercises that focus on developing the ability to move quickly and change direction with ease. These drills are designed to improve footwork, coordination, balance, and overall agility, which are critical skills for football players of all positions. Whether you’re a wide receiver looking to evade defenders, a linebacker trying to track down a ball carrier, or a quarterback maneuvering in the pocket, agility drills can help you become a better player.
No matter what age level you’re at, all athletes can benefit from agility training. You can perform these agility drills at home, gym, or football field. Add these agility drills to your speed and agility workout training plan to improve your foot speed and quickness.
best agility drills for football
So, what are the best agility drills for football? Here are a few of our top picks:
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X Drill Sprints
This agility drill for 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 at 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 at a 45-degree angle to finish through the starting cone.
L Drill
The L drill (or 3-cone drill) requires three cones: one at the start, the second cone placed 5 yards in front of the first cone, and the third cone put 5 yards to the side of it.
Begin by sprinting forward and touching the second cone. Turn and sprint 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 drills for football.
Pro Agility Shuttle Drill
The pro agility shuttle (5-10-5 test) requires three 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 training drills for football.
Run Shuffle Run Drill
The run shuffle run drill requires four 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.
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XGEAR Speed Agility Training Set - Indoor Outdoor TPE Adjustable Rungs Agility Ladder, Resistance... | $26.99 | Buy on Amazon |
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, open your hips, and sprint at a 45-degree angle.
As you reach the cone, open your hips and shuffle laterally to the cone across.
Finally, break downhill at a 45-degree angle sprinting and breaking down at the final cone.
T Drill
T-drill is a popular drill for improving lateral quickness, agility, and overall speed.
To perform it, start at the bottom of the T and sprint to the middle cone, touching it with your hand before sprinting to the opposite cone and touching it as well. Then, sprint back to the middle cone before sprinting through the top of the T.
Repeat this agility drill for several reps, focusing on quick and precise movements. Incorporating the speed and agility T-drill into your training routine can help improve your footwork, reaction time, and overall athleticism on the field.
Sprint To Deceleration Backpedal To Sprint
The Sprint to Backpedal to Sprint drill is a great way to develop speed, agility, and change of direction skills.
Start by sprinting forward for 10 yards, then immediately transition into a backpedal for 5 yards. After reaching the 5-yard mark, turn and sprint forward again for 10 yards before backpedaling another 5 yards.
Focus on maintaining proper form throughout the drill, keeping your feet quick and light while staying low to the ground. Repeat the agility drill for several reps, gradually increasing your speed and intensity as you become more comfortable with the movement.
This agility drill is a great addition to any speed and agility training program, helping you to build explosive power, coordination, and footwork that will translate to better performance on the field.
Lateral Run 5 Yards To Turn and Sprint
The Lateral Run 5 Yards to Turn and Sprint drill is an effective way to improve lateral quickness, agility, and overall speed.
Start by running laterally for 5 yards to one side, then quickly turn and sprint forward for 10 yards. Focus on maintaining a low center of gravity and quick, explosive movements throughout the drill.
Repeat the agility drill for several reps, alternating sides each time. As you become more comfortable with the movement, gradually increase your speed and intensity.
This drill is a great addition to any speed and agility training program, helping you to develop the ability to quickly change direction and accelerate with power and speed on the field.
Speed and Agility Training Programs
Incorporating these agility football drills into your speed and agility training routine can help you improve your footwork, reaction time, and overall athleticism on the field. To get the most out of these drills, be sure to focus on proper form and technique, starting with slower speeds and gradually increasing your intensity as you become more comfortable with the movements.
In addition to agility drills, there are other training techniques that can help you improve your speed and agility on the football field. These include plyometrics, resistance training, and sprint intervals. By incorporating a variety of training methods into your routine, you can maximize your potential and become a more dynamic and effective player.
Suppose you need more agility exercises for your speed and agility training. In that case, you can read our latest posts on the “Speed and Agility Training Workout For Football” and “Speed and Agility Hurdle Drills.”
You can access our sports performance training programs, football drills, 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.
