Football Drills to increase speed agility and reaction time

Uploaded by myosource on 08.08.2011

Speaker 1: All right, this next drill here, what we're going to do is going to be a four
cone pointer drill. Everybody calls it different stuff. If you've never heard about it check
it out. We've got four cones around you, you're going to make a big square. You're going to
go about 8-10 yards in between each, make a big square. The guy you're working with,
you're going to set him out here in the middle and you're going to pick a side of the square
where you can sit in front of him and you can point. This drill is made to increase
football players' agility, their speed and their ability to move right as something happens.
So if the ball hits the ground they got to get it.
Let me explain here. So if I'm sitting here and I point at a cone, if I point to that
back cone he's got to back pedal and shuffle to it. If I point to this cone he's sprinting
forward. If I point to this cone he's moving lateral. So when you go laterally and I point
here it's going be a shuffle. So you move whichever position your body's in. If we're
going to the corner it's a back pedal shuffle, so it's going to be a drop step shuffle. If
we come forward it's going to be a sprint. If we're going lateral it's a lateral shuffle.
Now the big key element to this here is we're going to incorporate the football. The biggest
thing in football is if there's a ball on the ground, you got to be ready to get it
no matter what the circumstances, no matter what you were doing. So if I point to this
back cone and he's back pedaling you say ball and ball hits the floor he's got to get it
as fast as he can, cover it up and then you can even incorporate a sprint out. So as soon
as the ball gets down you got to talk to him and tell him what you want him to do. You
want him to stay on the ball, cover it up, tell him to cover it up, you want him to get
out and run tell him to get out and run with it.
So why don't we go ahead and give it a rep here. We get centered up, be ready to point
at whichever cone and you don't want to kill the guy, so we want to work with 15 second
intervals, so get a lot of work in 15 seconds, but you got to push the pace and you got to
work at maximal effort. Don't use this as a conditioning drill. Don't kill somebody
with a minute. 15-20 seconds, really good reps, give him a break, next man goes, okay?
All right. You're ready to rock? Here we go. Lateral.
Here we go. Lateral shuffle, here we go, back pedal, back pedal, got to sprint, got to spring.
Back pedal, here we go, here we go. Ball, ball, ball, cover it up, cover it up. Good
job. Are we ready? Here we go. Drop step, drop step, drop step. Sprint, sprint, sprint.
Lateral. Here we go, here we go. Get low. Drop step and go, drop step and go. Come on,
quick, sprint, sprint, spring, ball, ball, ball, get it, get it, get it. That a boy,
sprint it out. Nice job. Now whatever you do with these remember to
be vocal with the person you're working with. If you go too fast and you're just pointing
you're not going to get the footwork that you want, so make sure to be vocal. If you
want to shuffle tell him shuffle. If you want to back pedal tell him back pedal and when
you throw the ball be vocal about it, all right? We want to work for speed, we want
to work for quickness.
Remember when we worked with the bands. We were always going 6-8 reps with resistance,
4-6 without. So we got the bands unclipped here, same concept. We're going to point,
we're going to be very vocal and you're going to tell him to move quickly. Whenever the
bands are off you got to increase your speed, you got to move your feet fast or we're not
going to get anything out of it. So push the pace, be very vocal and push your athlete.
Here we go. Back pedal to back cone, here we go, shuffle, shuffle, shuffle. Sprint,
back pedal, back pedal, back pedal, right here, right here, get there. Drop and go,
drop and go, drop and go. Ball, get there, get there, get there. Sprint it out, sprint
it out, that a boy. Good work, that's exactly what we want. He's working at max speed, make
sure you're pushing him hard as well.