Agility drill
Box Drill
Train switching between sprinting, shuffling and backpedalling without standing up in between.
- Time
- 15 minutes
- Players
- 1 to 8 players
- Intensity
- High
- Equipment
- Cones
- Space
- 9m x 9m square
- Positions
- All positions
Setup
Four cones in a square with 9m (10 yard) sides on flat grass.
How to run it
- Start at cone 1 in a three-point stance.
- Sprint forwards to cone 2, shuffle sideways to cone 3 staying low and never crossing your feet, backpedal to cone 4 with your eyes forward, then turn and sprint through cone 1.
- Go around the outside of every cone - clipping or cutting inside a cone does not count.
- Chop two or three short steps into each corner rather than trying to stop in one, and stay low through every changeover.
- Do 4 reps, 2 in each direction, with 2 minutes rest.
Coaching cues
- Decelerate into each corner over two or three steps
- Stay low through the changeovers
- Hips square through the shuffle
Common mistakes
- Coasting round the corners instead of treating each side as a hard effort
- Standing up between the sprint, shuffle and backpedal
Related drills
- Mirror DrillTrain genuine reactive agility by making you respond to a real player instead of a set pattern.
- Run to DaylightTrain reading a defender late and cutting decisively into the gap at full speed.
- 5-0-5 TurnDevelop the 180-degree turn off one foot used chasing kicks and retreating to reload.
- 3-Cone L-DrillCombine hard stops, tight turns and a curved weaving run in one sequence.
- Pro Agility ShuttleTrain repeated hard braking and re-acceleration off both feet over short distances.
- Run and CutBuild the 45-degree cutting step that beats a defender, in the safest possible knee position.