Equipment Needed:
Cones
Skills: Agility, explosion, lateral movement
The Pro Agility Shuttle is a common agility drill used by coaches and scouts at football combines. This drill provides a great deal of explosive training for football players looking to train speed and leg strength.
1. Squat when you stop.
2. Feet apart, hips between the knees.
3. It is a short sprint, but still a sprint.
4. Change of direction is both speed and explosion.
5. Touch the line with the same hand as the direction you are going. If you are
going right, touch with your right hand, if you are going left, touch with your left
hand.
Stance – Football players start with their hand on the line. Whichever direction your are running, that same foot is placed slightly back to open your stance. Place your toe to instep with your feet shoulder width apart or slightly wider.
Arm Placement - The arm of the direction you are running is relaxed, hanging from the shoulder, slightly bent. The first movement is to “throw” your arm to open up your shoulders.
First Step - The start motion is more like falling out of the stance as you run at an angle for the first 5 yards in order to transition into the first turn.
You are going to start to turn as you stop. Do not be concerned whether your foot crosses the line. It is better to be balanced than to awkwardly reach to save a few inches. As much as possible, try to bring the back foot even or ahead of the lead foot.
The line is hot.
Do not mash the line. The body and hand go down together and up together.
When leaving the first cone, look quickly at the far cone and accelerate.
Again: it is a short sprint, but still a sprint.
As you arrive at the second turn, the same principles apply; start your turn as you stop and do not mash the line.
When leaving for the finish, look for the far cone. If you look at the finish cone (the middle one), there will be a loss of sprint technique and a tendency to over lean and even stumble. Sprint past the finish.
Most coaches will want to time you going both right and left, so practice this technique going both directions.
You have every day to prepare.
- Coach King
