Agility is the ability to be quick and graceful. When you are on the pitch you need to be light on your feet and have the ability to make a quick first step to beat your opponent to the ball and change the outcome of the game.

Here are a few drills to help you build your agility and first step speed:

* Click the exercise name for video demonstration.

Single-leg Hops and Sprints

• Place two cones ten yards directly in front of the ladder on each side.
• Hop through the ladder on your left foot.
• Immediately sprint to the cone.
• Backpedal to the ladder.
• Turn around and hop through the ladder on your right foot.
• Sprint to the cone.

5 rounds of work with 30 seconds of rest in between

Ickey Shuffles

• Begin by standing on one side of the agility ladder.
• Step into the first square with one foot.
• Your opposite foot should enter immediately after.
• As the second foot enters the square, the one you started with initially should move laterally outside of the square.
• Plant your foot and drive in a laterally motion into the next square.
• Once you complete the ladder, complete the drill by sprinting for 10 yards when you reach the end of the ladder.23

3 rounds of work with 30 seconds of rest in between

The Flash

• Place two cones (ten yards to each side) at the top of the ladder.
• Place another two cones ten yards directly ahead of the first set of cones.
• Athlete will start with both feet on the outside of the agility ladder.
• They will continue by jumping with both feet to opposite side of the ladder by moving ahead one box.
• Athlete will always stay on the outside of the ladder.
• Once they reach the end of the ladder they will shuffle to the cone, once they reach that cone they will explode into a sprint until they reach the final cone.

2 rounds of work (each side) with 30 seconds of rest in between.