Speed & Agility
Reaction & Agility Circuit
Improve footwork and first-step speed
Speed & Agility
Warm Ups
Reaction & Agility Circuit is a 10-minute speed & agility drill for 4-20 players, suitable for Under 5 to Adults at beginner, intermediate level. You need cones, ladder, balls. 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
Warm Ups
Warm Up
Beginner
Intermediate
Full Squad
Agility Kit
Foundation Phase
Youth Friendly
Adult Suitable
Quick 10 Minutes
Duration
10 min
Players
4-20
Pitch size
10 x 10 yards
Ability levels
Beginner / Intermediate
Pitch diagram
Reaction & Agility Circuit — Pairs facing each other · 10 x 10 yards
Step 1 of 3Work through the ladder with a set pattern.
- 1. Work through the ladder with a set pattern.
- 2. Coach points to a colour on exit and the player sprints to it.
- 3. Six to eight reps each with a jog-back recovery.
- Ball
- Pairs working across a marked lane
- Agility ladder
- Solid arrow = pass, thick = shot, dashed = run / dribble
Objectives
- -Improve footwork and first-step speed
- -Sharpen reactions to a visual cue
- -Prepare the body for high intensity work
Setup
- 1Ladder or eight cones in a line with a 5 yard sprint zone.
- 2Three coloured cones in a fan beyond the sprint zone.
- 3Players in pairs behind the ladder.
Coaching instructions
- 1Work through the ladder with a set pattern.
- 2Coach points to a colour on exit and the player sprints to it.
- 3Six to eight reps each with a jog-back recovery.
Coaching points
- -Quiet contacts on the balls of the feet
- -Arms drive to help rhythm
- -Low body position out of the last rung
- -Eyes up on exit to read the cue early
Common mistakes
- -Heavy flat-footed contacts
- -Slowing down before the sprint zone
- -Looking at the feet instead of the coach