Speed & Agility
Agility Diamond: Progressive Tempo
Move in every direction efficiently
Speed & Agility
Defending
Agility Diamond: Progressive Tempo 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.
Back to drill librarySpeed & Agility
Defending
Technical Practice
Beginner
Intermediate
Advanced
Full Squad
Agility Kit
Foundation Phase
Youth Friendly
Adult Suitable
Warm Up
Physical Preparation
Injury Prevention
Duration
12 min
Players
2-20
Pitch size
10 x 10 yards
Ability levels
Beginner / Intermediate / Advanced
Pitch diagram
Agility Diamond: Progressive Tempo — Passing diamond · 10 x 10 yards
Step 1 of 4Move 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.
- 4. Three rounds: 60% pace, 80% pace, then match pace with full recovery between.
- 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.
- 4Three rounds: 60% pace, 80% pace, then match pace with full recovery between.
Coaching points
- -Stay low with the hips loaded
- -Face forwards where possible
- -Quick feet, no crossing over
- -Build intensity gradually to protect muscles
- -Full range of movement from the first round
Common mistakes
- -Standing tall in the shuffle
- -Crossing the feet
- -Losing shape when tired