Total Soccer Conditioning Vol. 1

mechanics for the first time. Similarly, you do not want to include a technical action so complex that it
takes away from the agility component of the drill.

Overall, when training for agility, the exercises you choose should range from a basic level that
emphasizes elementary agility technique (ready position, footwork and cutting mechanics), to an
advanced category, which involves responding quickly to different stimuli while performing more
complex technical and tactical tasks. Table 5.1 summarizes the different variables that can be used to
progress agility exercises.

TABLE 5.1 Variables for Progressing Agility Exercises

Category

Basic Level

Advanced Level

Speed of

Execution

Speed that players are comfortable with

and which allows them to perform the

pattern with proper technique

As quickly as possible under control, but

with proper technique

Level of

Complexity

Simple (For example, running forwards

through the agility ladder using a one

foot in per square pattern)

Complex (For example, running through

the agility ladder backwards using a one

in, one out diagonal step)

Planned or

Reactive

Planned (Players know exactly what

movement patterns to perform)

Reactive (Players have to respond to

movement of an opponent or different

sensory stimuli)