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Individual Session

Individual Session - Agility & Reaction
by Darren Beesley, (USSF A / UEFA A)

Warm Up - Agility/Ladder Work 

Cones or any kind of markers can be used as an alternative to Ladders.

  1. x2 Sets - Two feet in the spaces, focus on quick feet.

  2. x2 Sets - Side to Side Forward. 

  3. x2 Sets - Side to Side Forward then Backwards through the cones/spaces. Sprint forward. 

  4. x2 Sets - Right foot only in the spaces, followed by left foot only in the spaces

Reaction/Agility 

  1. x2 Sets - Diagonal Hops: Begin this drill by standing behind Ring 1. Hop diagonally once the desired number of hops has been completed repeat this drill. 

  2. x2  Sets - Forward/Backward Hops: Begin by placing the right foot in Ring 1 and the Left foot in Ring 2. Simultaneously hop forward landing with the right foot in Ring 3 and the Left foot in Ring 4, and then rapidly hop back to the starting position.

  3. x2 Sets - Lateral Hops: Begin this drill by standing with both feet together in Ring 1. Hop laterally back and forth between Ring 1 and 2.

  4. x2 Sets - Ring Hops: While moving in a clockwise manner hop with both feet into each Ring. Once this has been completed repeat this drill hopping counterclockwise into each Ring.

  5. x2 Sets - Reactive Ring Drill: Coaches/Trainers shout, “switch” directions and hop in the opposite direction.

Reaction/Speed Drill

4 Cones/Markers - Set up as a Square with one cone/marker in the middle. Each corner marker place a different color marker or pinnie.

Color that is shouted or called out, react by sprinting to that color and back to the middle.

Progression - Opposites/Mirror. Further Progression would be to mirror or opposites. A certain color is called, react by sprinting the opposite direction.

Progression - Place a ball at each color cone/marker. Sprint to the color cone and the ball, x10 Toe Taps/x10 Juggles/x10 Inside touches. Receive a pass if you have multiple players involved.

Reaction/Speed Drill 1v1 Advancement

Reaction exercise: Compete against a family member, sibling or parent. Quick movement against an opponent, trying to match their movement.

 

Progression - Place a ball at each color cone/marker. Sprint to the color cone and the ball, x10 Toe Taps/x10 Juggles/x10 Inside touches. Receive a pass if you have multiple players involved. 

Lateral Movements/Reaction Exercise.

Lateral movements Individually or against a partner. Place x amount of cones in a line. Start at the

middle cone. Quick lateral movement to any cone and back to the start. With our without a partner/opponent. 

Progression - Opposites/Mirror. Further Progression would be to mirror or opposites. Whichever cone your partner sprints too, react by sprinting the opposite direction.

Reaction Exercise with the Ball 

Incorporate the ball. Player must use sideward movements. Three rings or markers/cones with two balls placed in two of the rings or next to the markers, one spare. This can be done individually or with a partner to make it competitive. Quick movement to the ball and drag it to any empty circle.

Reaction Exercise/Core Work

Players are in a push up position. x2 or x3 cones/markers various colors. Whichever color is called out. First player to react and grab the cone/marker wins. Fun core stability exercise to finish.

Coaching Points:

  1. Many factors impact the reaction speed of a player, arguably the most important one is aerobic fitness. As individuals become tired, the reaction speed slows down. 

  2. Everything should be done at game speed and game related, there is an element of fitness, sharpness but most importantly reaction time. Set yourself goals, record times, add an element of competition to the drills.

  3. When incorporating the ball, keep it under control and nice and close to your feet.

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