Table 5.2 General Guidelines for Agility Exercise Program Design

CATEGORY

RECOMMENDATION

Segment of Practice Session

Early (during off and pre-season)

Repetitions per Exercise

8 to 10

Work-to-Rest Ratio

1:5 or 1:6 (between repetitions)

2 to 3 (minutes between exercises)

Off-season Focus

Basic exercises (see Table 5.1)

Pre-Season Focus

Advanced Exercises (see Table 5.1)

In-Season Focus

Varies (mostly advanced exercises)

AGILITY TRAINING EXERICES

The following is a set of ball-oriented agility exercises that range from a basic to an advanced level.

In the exercises marked with an *, have the player join the end of the line as soon as they are finished, and
have the player next in line go as soon as the first player reaches half-way in the sequence. This will allow
the activity to flow and prevents players from standing around. You may also need to set-up a second
station depending on the amount of players.

When dealing with large numbers, you may also choose to set up two different exercises side by side and
have the two groups switch after each player has completed the prescribed number of repetitions.

If there is a situation where there is only one coach (and therefore one server), have each player act as a
server once they finish their repetition, and then quickly get back to join the group as soon as the next
player replaces them.