By Dan Guttenplan, FNF Coaches Managing Editor
Speed and agility training drills are designed to work a player’s leg and core muscles, as well as the tendons in his body. Adding these drills to a player’s offseason program will help increase performance and minimize injury.
Dallas native Bob King has decades of success training football players at every level – from former Super Bowl champions to high school freshmen. After a decorated career, King started his own strength and conditioning company, Kings Sports Training.
King recently shared 10 speed and agility cone drills.
X-Drill: The X-Drill works multiple sports postures: change of direction, change of footwork and change of angle. Set up five cones – four to make a square with one in the middle. Run to the center cone from each corner and rotate.
123 Back: This is a reaction drill that a player can do with a training partner or coach. The goal is to react with speed and sprint to the correct cone. You have to think and accelerate, and it’s a great way to simulate the defensive aspect of sports.
3 Cone/L-Drill: The 3 Cone or “L-Drill” is one of the most popular combine drills used to measure speed and agility. This drill requires multiple changes of direction in a small space.
Pro Agility Shuttle: Also known as the 5-10-5, this is the most popular combine drill used to measure quickness and agility. This drill requires three cones, with a series of complete changes of direction.
Run-Shuffle-Run: The ability to transition in and out of a lateral shuffle is very important in sports like baseball, tennis, basketball and football. This drill works on getting in and out of this position with speed.
Cone Alley v.1: There are three versions of cone alley, all with the same cone set up. The first version works on getting in and out of the back pedal with a slight angle.
Cone Alley v. 2: Version 2 of cone alley adds a hip rotation by cutting in and out of a cross over. All three versions of Cone Alley work great with the OverSpeed Trainer 360 for added training.
Cone Alley v.3: Version 3 of cone alley adds a lateral shuffle to a spring and crossover run. This is a highly dynamic drill for all sports.
Staggered Shuttle: The staggered shuttle is an abbreviated version of the pro agility shuttle. This is a quick change of direction that forces you to get your footwork set into a powerful position.
Run-Shuffle-Shuffle-Run: A shorter version of Run-Shuffle-Run, you are working on changing direction with a lateral shuffle. This is a drill for defensive players and has added effectiveness with the OverSpeed 360 Training Cable.