Drop Step

This step allows you to transition from backpedaling to running or sprinting linearly. This move is
frequently performed by defenders as a ball is played into space deep behind them.

A drop step is initiated by opening the hips and taking a step diagonally backwards with the leg on the
side that opens up. The player then explosively pushes off with the other leg, while rotating the hips,
propelling the body in the intended direction.

Turning

Soccer players perform a range of turns of varying degrees, both with and without the ball. Central
midfielders in particular, frequently perform 180-degree (half) turns to face forward after receiving a pass
from their defenders. As another example, you may often hear coaches say to a striker: “try to turn your
man”. This is a skill that needs to be performed at speed and requires good body awareness, positioning,
footwork, and balance.

DESIGNING BALL-ORIENTED AGILITY DRILLS

Training for agility must target the neuromuscular system (brain/CNS and muscles). That is, you need to
train the nervous system and muscles to process and react quickly. This is done by continuously
performing specific movement patterns, eventually at high speed. Agility training should also include
coordination drills, drills that emphasize change of direction, and exercises to improve foot speed. It is
clear that designing an agility training program can be quite difficult.

One of the major roles of the conditioning coach is to design exercises that are specific to the demands of
the sport. In terms of agility, the coach needs to consider the various movement patterns (shuffling,
backpedals, etc.) that precede a change of direction as well as the different actions used to initiate a
change direction (cut, drop step). It is also necessary to consider the relative distance and speed at which
these movements occur. For example, a midfielder might side shuffle quickly for 5 to 10 yards, but
almost never would he do this for the entire width of the field.

Another aspect to consider, especially for the time-constrained coach, is the various technical actions that
precede or follow agility-associated movements. Cutting quickly is usually followed by receiving the ball
to feet or finishing first time, as would be the case for a playmaker losing his mark in midfield or a striker
losing his mark in the penalty box. As another example, a defender is usually forced to tackle or jockey
after rapidly accelerating to close down his mark.

It therefore seems reasonable that technical actions (passing, receiving, etc.) and decision making be
incorporated into agility drills. However, it may not always be practical or appropriate to perform
exercises incorporating all these factors, especially with young players who are learning the proper