4-Day Agility Workout

Day 1 – Lateral Speed & Quickness


  • Dynamic Warm-Up (10 min): High knees, butt kicks, lateral shuffles, bounding

  • Ladder Drills (4 rounds each):


    In-and-Out steps


    Ickey shuffle


    Lateral quick feet



  • Cone Shuttle (5x): 5-10-5 drill (accelerate, change direction, sprint back)

  • Reactive Partner Drill (6x 10 sec): Partner points left/right, athlete reacts with lateral shuffle or sprint burst

  • Strength Finisher: 4x8 Bulgarian split squats (explosive drive)

Day 2 – Acceleration & Reaction


  • Warm-Up (10 min): Sprint mechanics, A-skips, bounding

  • Sprint Starts (6x20 yards): From 3-point stance, explosive first steps

  • Mirror Drill (6x30 sec): Partner moves side-to-side or forward/back, athlete mirrors movements

  • Box Drill with Cones (4 rounds): Sprint → shuffle → backpedal → shuffle around cone square

  • Reaction Ball Drill (5x): Coach drops reaction ball, athlete sprints to catch on bounce

  • Strength Finisher: 4x6 Power cleans (explosiveness)

Day 3 – Multi-Directional Agility


  • Warm-Up (10 min): Carioca, lateral skips, hip mobility

  • Zig-Zag Cone Drill (6x): Sprint through staggered cones, sharp cuts

  • L-Drill (5x each side): Classic NFL combine “3-cone drill”

  • T-Drill (6x): Sprint forward, shuffle laterals, backpedal

  • Crossover Step Drill (5x each side): Sprint diagonally then crossover into next cone

  • Strength Finisher: 4x8 Single-leg Romanian deadlifts (balance & stability)

Day 4 – Reactive Conditioning


  • Warm-Up (10 min): Jump rope, mobility work, plyometric skips

  • Agility Ladder w/ Ball (4 rounds): Perform ladder drills while catching/throwing a tennis ball with partner

  • Cone Color Reaction Drill (6x30 sec): Multiple colored cones placed randomly; coach calls a color, athlete sprints/shuffles to that cone

  • Sprint-to-Burpee Drill (8x): Sprint 10 yards, drop to burpee, back up into another sprint

  • Plyometric Circuit (3 rounds):


    Broad jump to sprint (6 reps)


    Lateral bounds (8 each side)


    Depth jumps (6 reps)



  • Strength Finisher: 4x10 Medicine ball slams (explosive core)

Notes


  • Rest 45–60 seconds between agility sets.

  • Keep sprint/agility drills max effort, quality over quantity.

  • This plan is designed for advanced athletes who already have a strong foundation of strength and conditioning.