Fake, Cut & Spin, Agility Drill

By Aaron Thigpen
www.gamespeed.net

This is a simple drill where you use the length of a football field, track or court to rehearse basic agility movements. A great drill for all field and court sports.

Setup: In a zig-zag pattern place cones every 5 yards alternating left then right. Try to keep a spacing of 7-10yds going diagonally acorss from one cone to the next.

The Drill: You will go through a series of Fakes, Cuts, and Spins at each cone. Repeat this pattern the length of the field. For example, at cone #1. Fake, run to cone #2. Cut, run to cone #3. Spin towards cone #4 and repeat the series.

Tips

Fakes: Keep the feet active stay on balls of the feet.

Cuts: Good head turn and foot plant

Spins: Good head turn, keep shoulders down, stay off your heels.

Runs: As you approach each cone stay under control, after each movement use explosive steps, with good acceleration and forward movement.

Reps: 3-4 reps, start with 70% effort then work up to 100%. Maintain quality of movements and acceleration.