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Need Help?8 Football Speed and Agility Drills with Videos
While gearing up for the season, consider the training equipment that’ll help you become a better player. Football speed and agility drills help players develop the vital skills they need to evade defenders, streak toward the end zone and score. They also help strengthen the key muscle groups essential to playing a position well.Suitable for adults and student athletes at the high school or college level, the videos below outline several football practice drills that can help improve on-field mechanics.
Speed Chute Football Drills
A speed chute is a wind-resistance training tool. It’s used to help maximize speed, as well as improve stride length and frequency. The resistance parachute is attached to a harness around your body and doesn’t open until after you’ve started running. As the chute expands, it forces you to work harder to accelerate.
Lateral Start to Sprint Drill
- Get into position: Begin in a lateral position with your legs apart, knees bent and body low. Hold the chute in your hand.
- Directions: First, perform a crossover step. As you do so, toss the speed chute behind you. Then, sprint as fast as you can.
Expert Tip:
Before performing running parachute drills, check to see which way the wind is blowing. Running into the wind helps you achieve the ideal level of resistance.
Box Drill with Agility Cones
- Get into position: For these speed chute football drills, you’ll also need a set of 4 mini cones arranged 10 yards apart in a box formation on the field. Stand at the back-left cone. You should be just outside the box with the chute positioned away from your body on the ground.
- Directions: Sprinting as fast as you can, run forward, laterally and backward. Each time you move to a cone behind you, backpedal your way there.
Expert Tip:
Take a second at each cone to reset your parachute. It should be behind you when running forward and in front of you while backpedaling.
Slalom Drill with Agility Cones
- Get into position: The football training equipment you’ll need includes 5 - 6 agility cones. Stand with the cones in front of you and the chute in hand.
- Directions: Toss the chute behind you and sprint as fast as you can around each cone.
Expert Tip:
Be sure to keep your zig-zag pattern tight and close to the cones during these football speed drills. This promotes quick thinking and helps minimize chute adjustments during wider turns.
Football Ladder Drills
An agility ladder helps strengthen your performance on the field. Incorporating this piece of equipment into your practice sessions helps improve control, balance and rhythm, as well as acceleration. Different types of agility ladders are available. Some simply lay flat on the ground, while others offer additional features to kick your football training up a notch.
Ali Shuffle Drill
- Get into position: Place the ladder flat on the field. Stand at one end with your feet parallel to the first rung. Place one foot inside the ladder.
- Directions: Alternating feet, do the Ali Shuffle all the way down the ladder and back again. Repeat as necessary.
Expert Tip:
Move your arms back and forth as you switch your feet during football footwork drills and football acceleration drills. This helps with balance and gets even more of your body in motion.
Ali Shuffle Drill with Lateral Resistor
- Get into position: Place the ladder flat on the field. Stand at one end with your feet parallel to the first rung. Place one foot inside the ladder.
- Directions: Alternating feet, do the Ali Shuffle all the way down the ladder and back again. Repeat as necessary.
Expert Tip:
Ready to up the challenge? Gradually stop looking down at the ladder while you push through this drill!
Lateral to Icky Shuffle Drill with Elevation Ladder and Speed Chute
- Get into position: Place your elevation ladder on the ground with the rungs raised. Stand at one end of the ladder and grab onto the chute.
- Directions: Maneuver laterally to the other end of the ladder. Then, flatten the ladder and do the Icky Shuffle back. When you reach the end, toss the chute behind you and sprint as fast as you can.
Expert Tip:
When switching the ladder between raised and flat positions, use your feet. This creates seamless transitions.
Lateral Plank Walk Drill
- Get into position: You’ll need the lateral resistor trainer such as the SKLZ Lateral Resistor Pro for this one. Place the ladder flat on the field. Strap the lateral resistor trainer onto each ankle. Stand at one end with your feet parallel to the first rung. Place one foot inside the ladder.
- Directions: Repeat the same steps as in the Ali Shuffle Drill, but with a twist. With your ankles securely fastened in the lateral resistor trainer, carefully walk your body horizontally through the length of the ladder. At the end, lower the rungs and do the same move back the other way, but faster.
Expert Tip:
To up the challenge, incorporate a few push-ups into the mix. Do one at each end of the ladder and at the end of the exercise.
Quarterback Accuracy Training Drill
For football players looking to enhance passing accuracy, a football passing trainer can help. This freestanding net has numbered targets, each with a pocket to catch the football. This football training equipment is durably designed, so you can toss the ball with confidence. Plus, it’s lightweight and portable, making it easy to bring to practice or use at home.
Football Passing Drill
- Get into position: You’ll need the quarterback target trainer and a few footballs. Stand at your desired distance away from the trainer with the balls by your side.
- Directions: Throw the footballs toward the portable passing trainer, aiming for each target in succession.
Expert Tip:
Make sure to use correct throwing mechanics during football passing accuracy drills. This will help refine your overall technique.
With the right football training equipment and accessories, you can develop the skills you need for your on-field position and perform your best when it counts. Designing a well-rounded training session that targets specific skills is simple with a speed chute, agility ladder and quarterback passing trainer. Shop at Academy for all your football needs online and in-store.
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