Reaction & Agility Circuit

Objective

• -Improve footwork and first-step speed
• -Sharpen reactions to a visual cue
• -Prepare the body for high intensity work

Setup

1. 1Ladder or eight cones in a line with a 5 yard sprint zone.
2. 2Three coloured cones in a fan beyond the sprint zone.
3. 3Players in pairs behind the ladder.

How to play

1. 1Work through the ladder with a set pattern.
2. 2Coach points to a colour on exit and the player sprints to it.
3. 3Six to eight reps each with a jog-back recovery.

Progressions

• +Add a ball to receive and dribble
• +Race a partner

Regressions

• -Slow the pattern, remove the cue
• -Shorten the sprint zone

Variations

• -Finish with a shot at goal
• -Mirror drill in pairs

Common mistakes

• -Heavy flat-footed contacts
• -Slowing down before the sprint zone
• -Looking at the feet instead of the coach