Agility Drills (Ladder & Cones)

Level 1: Basic Patterns (Month 4)

One Foot Each Box

1. Face ladder, run through stepping one foot in each box
2. Quick, light steps
3. Arms pumping naturally
4. 2-3 trips through

Two Feet Each Box

1. Both feet touch in each box before advancing
2. Quick "1-2, 1-2" rhythm
3. Stay light on balls of feet

Lateral One Foot Each

1. Stand sideways to ladder
2. Side-step through, one foot per box
3. Face same direction entire length
4. Do both directions

Level 2: Intermediate Patterns (Month 5)

In-In-Out-Out (Icky Shuffle)

1. Start outside ladder
2. Step in with lead foot, then trail foot
3. Step out with lead foot, then trail foot
4. Progress down ladder in zigzag pattern

Lateral In-Out

1. Face ladder from side
2. Step both feet in box
3. Step both feet out other side
4. Move laterally down ladder

Carioca (Grapevine)

1. Move laterally, crossing feet
2. Front cross, back cross pattern
3. Hips rotate while shoulders face forward
4. Do both directions

Level 3: Advanced Patterns (Month 6+)

Single-Leg Hops

1. Hop through on surgical leg only
2. One hop per box
3. Focus on soft, controlled landings

Ali Shuffle

1. Straddle ladder (one foot each side)
2. Jump and switch feet positions
3. Move forward while shuffling

Speed Focus

• Time your runs through the ladder
• Try to beat personal bests
• Maintain technique at higher speeds

T-Drill (Month 5+)

Setup: 4 cones in T shape (10 yards straight, 5 yards each side)

1. Sprint forward to center cone
2. Shuffle left to far cone, touch
3. Shuffle right to far right cone, touch
4. Shuffle back to center
5. Backpedal to start

Modification: Start at 50% speed, progress to full speed as comfort allows.

5-10-5 Shuttle (Pro Agility)

Setup: 3 cones, 5 yards apart

1. Start at middle cone
2. Sprint 5 yards right, touch line
3. Sprint 10 yards left, touch line
4. Sprint 5 yards right back to start

Focus: Low body position during turns, explosive starts out of each turn.

L-Drill (3-Cone)

Setup: 3 cones in L shape, 5 yards apart

1. Sprint to first cone, touch
2. Sprint back to start, touch
3. Sprint to first cone, cut around it
4. Sprint to third cone, cut around it
5. Return around first cone to start

Box Drill

Setup: 4 cones in square, 5 yards each side

1. Sprint forward to cone 2
2. Shuffle right to cone 3
3. Backpedal to cone 4
4. Shuffle left back to start
5. Do clockwise and counter-clockwise

Reactive Cone Drill (Month 6+)

1. Set up 5 cones in semi-circle
2. Start at center
3. Partner points to cone
4. Sprint to indicated cone, touch, return
5. Immediately react to next command