This document provides instructions for a series of agility drills to improve quickness, agility, speed, acceleration, stamina and durability. The drills include fire feet shuffle, double juke, the triangle, cuts, hard juke, zig-zag, and triple juke-spin. Cones should be used to mark the paths and distances for the drills. Players are instructed to go through each drill with intensity, switching the ball between hands, and repeating 10 times. Motivational quotes are also included to encourage hard work and never giving up.

2. FOR ALL DRILLS
• Go 100%
• Always use a football
• REMEMBER: ALWAYS SWITCH THE BALL TO YOUR OUTSIDE HAND WHEN
CUTTING
• DON’T FUMBLE
• Always try to stay on your feet
• DON’T CHEAT YOURSELF
• If you don’t have cones, use some other sort of marker
• I recommend doing this on grass with your cleats
• Or in a gym with proper footwear on
• Stretch and warm-up properly before beginning
• Go back and forth direction wise so you’re not always cutting the same way
• Start each drill out of your positional stance
• Repeat each drill 10 times

3. ABOUT THESE DRILLS
These drills will
help you
improve:
• The quickness
of your feet
• Agility
• Speed
• Acceleration
• Stamina All these drills were taken from the
You Tube video: “Inspiration: How Bad
• Durability Do You Want It? (Success)”

4. PUMP-UP
HERE’S A FEW QUOTES THAT WILL GET YOU GOING
• “Good enough never is.”- Debbi Fields
• “Don’t quit. You’re already in pain. You’re already hurt. Get a reward
from it.”- Eric Thomas
• “When you want to succeed, as bad as you want to breathe, then you’ll
be successful.”- Eric Thomas
• "The harder you work, the harder it is to surrender.”- Vince Lombardi
• "Never let your head hang down. Never give up and sit down and grieve.
Find another way.”- Satchel Paige
• "Good, better, best. Never let it rest. Until your good is better and your
better is best.” -Tim Duncan

5. FIRE FEET SHUFFLE
• Place cones about 1
yard apart
• Start on either side of
the cone
• Hold ball in both hands
until explosion then
switch ball to outside
hand
• Keep shoulders square
the entire drill
• Only turn hips
• Quick fast feet steps
• Zig-zag through the
cones
• 10 yard explosion after
the last cone

6. DOUBLE JUKE
• Place vertical cones about
5 yards apart
• Place horizontal cones
about 2 shoulder widths
apart
• Explode to the 2nd cone
• Exaggerated juke to the
next
• Explode forward
• Exaggerated juke to the
next
• Explode 10 yards forward
to finish
• Switch the ball to your
outside hand after each
juke

7. THE TRIANGLE
• Place cones 10 yards
apart
• Explode to 2nd cone
• Cut hard left
• Go all the way to 3rd
cone
• Hard cut and turn on
outside shoulder
• Explode back to 2nd
cone
• Cut hard right
• Explode through finish

8. CUTS
• Place vertical cones about 7
yards apart
• Place horizontal cone 7 yards
away from the top vertical cone
• Explode to the 2nd cone
• Cut hard on an angle to the
right pushing off of your left
foot
• Explode to the 3rd cone
• Cut hard left
• Explode to the 4th cone
• Cut hard left
• Explode through 1st cone to
finish
• NOTE: feel free to throw in a
little “razzle-dazzle” in that final
explosion, dictate some of your
own cuts in an effort to avoid
imaginary defenders

9. HARD JUKE
• Place 2nd cone on about a
45 degree angle
• Place 3rd and 4th cones
about 7 yards ahead of
the 2nd cone
• Place 3rd cone about 2
shoulder widths away
from 2nd cone
• Explode to 2nd cone
• Cut right to 3rd cone
• Exaggerated juke to 4th
cone
• Explode 10 yards forward
to finish

10. ZIG-ZAG
• Set cones about 10
yards away from each
other on a 45 degree
angle
• Explode to 2nd cone
• Hard cut on an angle
right
• Explode to 3rd cone
• Hard cut on an angle
left
• Explode to 4th cone
• Hard cut right
• Explode 10 yards to
finish

11. TRIPLE JUKE-SPIN
• Place all vertical cones 7
yards apart
• Place all horizontal cones
about 2 shoulder widths
away
• Explode to 2nd cone
• Exaggerated juke
• Explode to 4th cone
• Exaggerated juke
• Explode to 6th cone
• Exaggerated juke
• Spin to outside shoulder
before finishing juke
• Explode 10 yards to finish

12. YOUR TURN
Hopefully you guys can find some use for these drills. Get out there and get
to work on them!
If you guys have some of your own agility drills and would like to share
them with me and the rest of the group that’d be excellent!
Hope you’re all enjoying your off-season.
GO GRIFFINS GO!