30 Minute Speed & Agility Workout
Equipment Needed: 1 Football, 6 Cones, Agility Ladder, Tape, 4 Agility Bags or Pool Noodles Stops & Starts - 3 Circuits Line up 5 cones in a straight line, 5 yards apart.
Football Conditioning Drills
Resisted Lateral Slide
Purpose This is a great drill to work on lateral quickness and speed conditioning. Set Up Get in good athletic position with knees bent and back flat. Partner stands at your side
Resistance Running
Purpose Have a partner loop a resistance band or rope around your waist and stand behind you. Create a diamond shape using 4 cones placed 5 yards apart. Assign a number
Around The World
Purpose To enforce the importance of isolating the hands and get players comfortable making catches from unfamiliar angles. Set Up Lie down on your back and have your partner stand a couple
Ball Pushups
Purpose To improve grip, core, and upper body strength. Set Up Grab 2 footballs and get into a regular pushup stance with your neck, back and legs aligned – but instead of
Obstacle Jumps
Purpose To develop speed and explosiveness Set Up Setup a small obstacle, such as a cone or mini-hurdle to jump over. Instructions Jumps to complete over the obstacle include: 2 Feet Side to Sides
Cone Conditioning Drill
Purpose To work on conditioning and pushing through fatigue. Set Up Setup 2 cones 40 yards apart and get ready in an athletic stance at one cone. Instructions Start the drill by doing
Med Ball High Knees
Purpose To improve core strength and conditioning. Set Up Set up an agility ladder on a flat surface. Or create your own using chalk or tape. Player starts at one end holding
Top 5 At-Home Football Drills
Looking for at-home football drills? Here are our top 5 - with a focus on speed and agility, ballhandling, and throwing accuracy. Each one can be done right in your back
Pressure Escape Drill
Purpose To teach passers how to avoid pressure up the middle while keeping their eyes downfield. Set Up QB will get ready at LOS with ball in hand. Setup 2 hula hoops
Cut Footwork
Purpose To work on coordination and agility while getting players loose. Set Up If you’ve got a rope ladder, great! Otherwise, you can make one of your own pretty easily with a
Cone Agility Drill
Purpose To work on speed, agility, and acceleration. Set Up Place 4 cones in a box shape 5 yards apart and line up at bottom right cone. Instructions Start off by sprinting up
Follow Through Drill
Purpose To develop natural, reliable kick mechanics and improve both accuracy and power. Set Up Place a football with a tee at an intersection between the sideline and the endzone. The goalline
X Drill
Purpose To work on agility, balance and improve a runner’s ability to recover after a stumble. Drill Setup Setup 4 flat agility bags, pool noodles, gym bags or other soft objects into
Jump Cut Drill
Purpose To work on jump cut footwork, balance, acceleration and deceleration. Drill Setup You will need at least 4 cones, but ideally 6-7. Place one cone to begin from and another 5
Ring Drills
Purpose To work on agility and flexibility while getting the players loose. Drill Setup You’ll need 3-4 hula hoops. You can set them all up separately, or have a two hoop circuit. How
Ladder Hops To Carioca
Purpose This drill works on lateral agility, balance and explosion. Drill Setup Set up an agility ladder on a flat surface. Or create your own using chalk or tape. Place a cone
Stops & Starts
Purpose To work on straight line speed, acceleration and deceleration Set Up Line up 5 cones in a straight line, 5 yards apart. Line up at 1st cone. Execution Start off by sprinting