30 Minute Speed & Agility Workout

Equipment Needed:

1 Football, 6 Cones, Agility Ladder, Tape, 4 Agility Bags or Pool Noodles

Stops & Starts – 3 Circuits

1. Line up 5 cones in a straight line, 5 yards apart.
2. Line up at 1st cone.
3. Start off by sprinting forward to 2nd cone, then backpedal to the 1st cone.
4. Sprint up to 3rd cone and back pedal back to 1st cone.
5. Continue until you have sprinted to and from each cone.

Ring Drill – 3 Circuits

1. You’ll need 3-4 hula hoops. You can set them all up separately, or have a two hoop circuit.
2. The first player in line will sprint forward, and then lean over to put their hands down on the ring as they run around in a loop.
3. Players should be focusing on getting a good lean and staying balanced and in control.

Ladder Hops to Carioca – 3 Circuits

1. Set up an agility ladder on a flat surface. Or create your own using chalk or tape.
2. Place a cone 20 yards from the end of an agility ladder.
3. Player starts at opposite end of ladder standing parallel.
4. Player begins by hopping laterally in and out of the ladder, working his way through each square from one end to the other.
5. At the end of the ladder, player will carioca as fast as they can to the cone then carioca back to the ladder.
6. Player finishes rep by jumping back and forth through the ladder back through to the start.

WR Footwork Drill – 3 Circuits

1. You will need 6 cones.
2. Set the first one up, then 5 yards downfield and to the left, place another.
3. Place another 5 yards to the right of that cone, and another 5 yards in front of that cone.
4. Finally you will place 2 last cones, one 5 yards to the left, and one 5 yards in front of that 3rd last cone.
5. Player will begin at first cone.
6. Player starts by using footfire or a juke to get away from press.
7. Player then runs a slant to the 2nd cone.
8. Player will then cut downfield running to the 3rd cone.
9. Player will then cut outside, sitting down and facing the ball at the 4th cone.
10. Next, player will explode downfield again, make a in breaking cut at 5th cone and explode towards 6th cone.
11. At 6th cone, player will make a double move and then run a deep post around the final cone.
12. If playing with a partner, receiver will make a catch after running past last cone.

Shuffle and Switch – 3 Circuits

1. Lay down 4-6 agility bags or pool noodles, 2-3 yards apart.
2. Start at one end with a football in hand.
3. Begin by accelerating towards the bag, make a move and jump cut out to the left.
4. Accelerate forward to the next bag, then shuffle across the face of the bag keeping your shoulders north/south.
5. As you come to the end of each bag, explode forward, then cut back inside switching the ball over to the outside hand.
6. After reaching the last bag, explode forward another 5-10 yards.

Cone Agility Drill – 3 Circuits

1. Place 4 cones in a box shape 5 yards apart and line up at bottom right cone.
2. Start off by sprinting up to the top right cone, go around, and sprint diagonally to the bottom left cone.
3. Round the bottom left cone and sprint to the top left cone.
4. Round the top left cone and sprint back to the bottom right cone where you started.