Speed & Agility

Agility Diamond

Move in every direction efficiently

Speed & Agility

Defending

Agility Diamond is a 12-minute speed & agility drill for 2-20 players, suitable for Under 5 to Adults at beginner, intermediate, advanced level. You need cones, poles. Below you will find the objective, the set-up, how to run it, coaching points, common mistakes, progressions, regressions and variations.

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Speed & Agility

Defending

Technical Practice

Beginner

Intermediate

Advanced

Full Squad

Agility Kit

Foundation Phase

Youth Friendly

Adult Suitable

Duration

12 min

Players

2-20

Pitch size

10 x 10 yards

Ability levels

Beginner / Intermediate / Advanced

Pitch diagram

Agility Diamond — Passing diamond · 10 x 10 yards

Step 1 of 3Move forward, sideways, backwards and diagonally around the diamond.

1. Move forward, sideways, backwards and diagonally around the diamond.
2. Complete the circuit twice per repetition.
3. Six repetitions with rest.

Cones mark the area
Ball
Cones mark each station in the shape
Poles to dribble / run through
Solid arrow = pass, thick = shot, dashed = run / dribble

Objectives

-Move in every direction efficiently
-Improve footwork under control
-Build defensive movement patterns

Setup

1Four cones in a diamond ten yards across.
2Poles at two corners as markers.
3Players start at the base cone.

Coaching instructions

1Move forward, sideways, backwards and diagonally around the diamond.
2Complete the circuit twice per repetition.
3Six repetitions with rest.

Coaching points

-Stay low with the hips loaded
-Face forwards where possible
-Quick feet, no crossing over

Common mistakes

-Standing tall in the shuffle
-Crossing the feet
-Losing shape when tired

Equipment needed

Cones

Poles

Age groups

Under 5

Under 6

Under 7

Under 8

Under 9

Under 10

Under 11

Under 12

Under 13

Under 14

Under 15

Under 16

Adults

Progressions

+Progressive Tempo: add a fourth maximal round
+Ball For Every Player: shrink the working area
+Reaction Start: two cues, one a decoy
+Add a competitive scoreline for the last round

Regressions

-Progressive Tempo: stay at the first two tempos only
-Ball For Every Player: bigger area, share a ball between two
-Reaction Start: coach counts players in
-Simplify the area or the service until success returns

Variations

-Progressive Tempo — Three rounds: 60% pace, 80% pace, then match pace with full recovery between.
-Ball For Every Player — Every player works with their own ball so no one waits in a queue.
-Reaction Start — Every repetition begins from a visual or audio cue rather than a set count.
-Partner Race — Players work in matched pairs and race each repetition, best of five.
-Mobility Focus — Each round finishes with a controlled mobility hold for the hips, groin and ankles.
-Change Of Direction — Add a 90 or 180 degree turn into every repetition before the finish.
-Team Target — The whole group works to a shared score target and repeats the round if they miss it.
-Flip the practice to the opposite side of the pitch