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Agility: Mirror Drill

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DESCRIPTION

Place two cones 10 to 15 yards apart, and one person stands in between. Their partner stands directly opposite.
This player moves randomly in between the cones, as the other mimics their movement. Continue for a certain amount of time.

COACHING POINTS

Utilize reaction times by changing direction sharply and accelerate in between different movements. You can decrease the set time to focus more on speed, or increase time for more emphasis on conditioning.

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OFTEN USED WITH...

Illinois Agility Run Test:

Players start in the press-up position.

On the coach's call players must get to their feet and run around the course as quickly as possible.

Speed Footwork

Modified Southeast Missouri (SEMO) agility drill:

The SEMO agility drill is a series of forward sprints, diagonal backpedaling, and side shuffling.

Players start at A (facing forward)

On coach's whistle they side-step
Back-pedal diagonally across
Sprint
Back-pedal diagonally across
Sprint

Players finish as they cross the line at point B.

Speed Footwork

Chute Run:

Stagger seven cones 5 yards apart, diagonally opposite one another.
Crossover and sprint to the first cone, slowing down as you reach the cone before then crossing over and sprinting to the next cone. Repeat up the rest of the cones.

Speed Footwork

4-Cone Agility Test:

Place four cones so they form a square, with about 3-5 feet in between each.
Your partner will randomly point to cones, so you run as fast as you can to each cone.
As soon as a different cone is indicate, change direction sharply regardless of whether you reached the previous cone.

Speed Footwork

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