The 10 Best Agility Training Exercises for Strength Athletes

Quick, accurate, dynamic movements aren’t only useful to improve team sports performance. Adding agility exercises to your strength training program can take all your skills to the next level. Improving your footwork, reaction time, and explosive power all carry over to your strength sport, from CrossFit and weightlifting to, yes, even strongman events.

Here, I’ll give you the best agility exercises to do at home with just your body weight or minimal agility equipment, along with a sample workout to get you started.

What Is Agility Training for Athletes?

Agility refers to the ability to move your entire body with a rapid change of direction and quickly speed up or slow down in response to a stimulus. We can split agility into two different types of skills: (1)(2)

• The physical ability to accurately change direction and speed
• The cognitive skills of anticipation, reaction time, processing, and quick decision-making

In sports performance, you need to move quickly as the environment constantly changes. One type of agility training is learning to change direction while sprinting—think about playing soccer, for example. So, while you may have done sprint workouts for speed and conditioning, adding a change of direction challenges your cognitive skills and footwork. (3)(4)

Sprint training, plyometrics, and resistance training (specifically unilateral training) have all been found to help boost agility skills by improving explosive power, acceleration, deceleration, and joint stability—so you may already have a good base. (5)

To further sharpen your agility skills, add agility exercises that specifically teach you to move quickly in different planes of movement with accuracy.

The Best Agility Training Exercises

The best agility drills combine rapid movements and quick decision-making in response to new stimuli. These agility exercises will hit all planes of movement, directions, and speeds while training quick footwork as you react to your environment. (6)

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It can be helpful to split the exercises into the following five areas to train each individually so you can put them all together. Here are the best agility exercises for speed, reaction time, lateral and backward movement, and accuracy.

Agility Exercises for Speed

• Speed Ladder High Knees
• Box Jump

Agility Exercises for Reflexes/Reaction Time

• Tire Jump
• Linear Run

Agility Exercises for Lateral Movement

• Agility Ladder Lateral Shuffle
• Lateral Box Jump

Agility Exercises for Backward Movement

• Agility Ladder Backward Run
• Backward Zig-Zag Cone Drill

Agility Exercises for Accuracy

• L Cone Drill
• Shuttle Run

1. Speed Ladder High Knees

Equipment Needed	You’ll need an agility ladder.
Muscles Worked	Feet, calves, quads, hip flexors, hamstrings, glutes, and core
Sets & Reps	3 x 30 seconds

If you’re able to invest in agility equipment, grab an agility ladder—there’s a lot you can do with it. Ladder drills are a great way to increase foot speed with accuracy. Speed ladders will specifically target moving as fast as possible with agility. Keeping your knees high and landing lightly on the balls of your feet within each ladder space builds great control while engaging all your lower body muscles.

How to Do It: 

1. Lie the agility ladder on the ground. 
2. Stand upright at one end with your feet hip-width apart and a slight bend in your knees. 
3. Bring your left knee up toward your chest. Step your left foot down into the first space. 
4. Drive your right knee up to your chest. Step your right foot down into the next space. 
5. Continue alternating high knees as fast as possible to the end of the ladder, landing on the balls of your feet. Swing your arms with you. Go back and forth for 30 seconds. Rest and repeat. 

Modifications

• Make it Easier:
  • Step through without high knees.
  • Run through without high knees.
  • Do high knees, but step instead of hopping or jogging.
• Make it Harder:
  • Change directions randomly. 
  • Land both feet in each space.
  • See how many times you can complete the ladder in 30 seconds (get a buddy to count) and try to beat your record.

2. Box Jump

Equipment Needed	You’ll need a plyometric box, a low step for beginners, or any stable elevated surface.
Muscles Worked	Hamstrings, quads, glutes, calves, core
Sets & Reps	3 x 8

You may not think of box drills as an agility exercise for speed, but think about it. Box jumps train explosive power through your legs while teaching you to land lightly with control. More power leads to more speed. Plus, research shows that plyometrics (like box jumps) increase agility skills. (5)

How to Do It: 

1. Stand upright about six inches away from your box or step. Keep your feet about hip-width apart. Swing your arms up by your ears.
2. Swing your arms back by your hips as you sit back to power up your hamstrings and glutes. 
3. Swing your arms up as you straighten your legs and explosively jump up to your box.
4. Land lightly in a squat position. Step down off your box and repeat.

Modifications

• Make it Easier:
  • Start with a low box or low step.
  • Perform step-ups first. Then, do them a little faster.
• Make it Harder:
  • Work up to a higher box.
  • Jump with two feet but land on one foot.
  • Perform single-leg box jumps, jumping and landing on one foot.
  • Jump over the box, landing on the other side.
  • Change direction in mid-air—jump facing the box, take a quarter turn in the air, and land facing to the left. 

3. Tire Jump

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Equipment Needed	You’ll need a tire, which you can find in some gyms. If you want to use a real tire outdoors, you want something larger than a car tire.
Muscles Worked	Feet, calves, hamstrings, glutes, quads, core
Sets & Reps	3 x 10

Agility training to improve reaction time means you need to learn to respond to an unpredictable stimulus. Sure, the tire will always be sitting there, but compared to box jumps, the surface area is smaller and less stable. You may hit a different spot every time, requiring more footwork to land safely. Plus, there are a few ways to do tire jumps to keep changing it up.

How to Do It: 

1. Stand upright in front of your large tire, arms up, as if preparing to do a box jump.
2. Swing your arms back and sit up your hips back. 
3. Swing your arms up as you jump up to land on the balls of your feet on the first area of the tire. 
4. Step down and repeat.

Modifications

• Make it Easier:
  • Perform step-ups onto the tire to get used to the surface.
• Make it Harder:
  • Jump over the first part of the tire to land in the hole.
  • Clear the first part and the hole to land on the other side.
  • Change direction mid-air, and take a quarter turn to land facing to the left in the first part.
  • Add a few jumps. Jump up to the first part, step down into the hole, jump onto the second part, step down, turn, and repeat.

4. Linear Run

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Equipment Needed	You’ll need some way to know you’re running in a straight line, which might be on a track, in a gym, or by lining up cones.
Muscles Worked	Quads, hamstrings, glutes, calves, and feet
Sets & Reps	3 x 30-yard runs

A linear run means running (or sprinting) in a completely straight line. This improves reaction time by ensuring you stay on target. Changing directions while sprinting is important for sports performance, but working on running in one direction in a straight line also improves your footwork and develops that base of speed.

How to Do It: 

1. Decide how you will set up your straight line. Begin at one end of it. 
2. Lean forward and push off your back foot.
3. Begin running or sprinting, placing the back foot in front of the front foot with each stride.
4. Turn around quickly and run back.

Modifications

• Make it Easier:
  • Try a linear walk.
  • Start with 10 yards, then try 20 yards.
  • Rest after your first sprint rather than immediately changing directions to run back.
• Make it Harder:
  • Have a buddy or coach call out for you to turn and change directions, but maintain the linear footwork.
  • Time yourself to determine how long it takes to complete 30 yards and try to beat it.
  • Try a backward linear run after you reach the first target.

5. Agility Ladder Lateral Shuffle

Equipment Needed	You’ll need an agility ladder.
Muscles Worked	Abductors, adductors, glutes, quads, hamstrings, feet
Sets & Reps	3 x 4 ladders (two each way per set)

This ladder drill will train your lateral agility so you can move side to side quickly with proper footwork. Training in the frontal plane improves team sports performance where you move side to side. Lateral work is also helpful for strength athletes to target sometimes neglected muscles like the abductors and adductors. Frontal plane agility training also improves activities of daily life, like stepping out to the side while maintaining balance and avoiding injury.

How to Do It: 

1. Lie your agility ladder on the ground. 
2. Stand upright next to it so the ladder is to your left. Begin with your feet hip-width apart and knees slightly bent in an athletic stance.
3. Step your left foot into the first space. Step your right foot next to it. Keep your hips low and chest up. Continue to shuffle to the left. Reach the end, and then shuffle back to the right.
4. Move quickly and rhythmically, staying on the balls of your feet. Complete four lengths total, rest, and repeat for three sets.

Modifications

• Make it Easier:
  • Side-step instead of shuffling.
  • Stay upright if it’s challenging to sit low.
  • Get low and shuffle, but move slowly.
• Make it Harder:
  • Go as quickly as possible.
  • Do lateral high knees instead of a shuffle.
  • When you reach one end, promptly change directions so you face the other way on your way back.

6. Lateral Box Jump

Equipment Needed	You’ll need a plyometric box or a low step.
Muscles Worked	Abductors, adductors, glutes, quads, hamstrings, feet, core
Sets & Reps	3 x 8 per side

Once you’ve trained lateral agility on the ground, let’s do a lateral plyometrics exercise. You can do a few lateral box drills, starting with a simple lateral box jump. It trains explosive power in the frontal plane while helping to strengthen your outer hip muscles and stabilize your joints. One of the benefits of agility training is increasing joint stability—you’ll get there here for your ankles and knees as you land softly.

How to Do It: 

1. Stand upright with your box or step on your right side. 
2. Swing your arms up as you sit your hips back and down. Bring your arms down by your hips. 
3. Jump up as you swing your arms up. Push slightly more off your left foot to land in the middle of the box to your right. Step down and repeat.
4. Perform eight lateral box jumps per side. Alternate or complete one side first, then turn around to do the other.

Modifications

• Make it Easier:
  • Do lateral step-ups.
  • Do lateral step-downs.
  • Use a low step or box.
• Make it Harder:
  • Change direction in the air with a quarter turn.
  • Jump with two feet and land on one foot.
  • Jump with one foot and land on one foot.
  • Try a higher box.
  • Perform a jumpover to clear the box and land on the other side. Try this with a smaller object, like a cone or disc, to start. 

7. Agility Ladder Backward Run

[Read More: Best Agility Ladder With Parachute]

Equipment Needed	You’ll need an agility ladder.
Muscles Worked	Hamstrings, quads, glutes, calves, feet
Sets & Reps	3 x 30 seconds

Backward movement, also known as backpedaling, comes up in a lot of team sports. You also control your body to move backward in strength training exercises, like reverse lunges. The backward speed ladder teaches you to accelerate, decelerate, coordinate, and maintain your movement even when you can’t see what’s behind you. Plus, there is plenty of footwork. Pushing backward also puts more emphasis on your hamstrings than the more quad-heavy forward speed ladder. 

How to Do It: 

1. Place the agility ladder on the ground. Stand in front of it so it’s behind you.
2. Step your left foot back into the first space, landing on the ball of the foot. Step the right foot back to meet it.
3. Continue backpedaling to the end of the ladder. Pick up the pace so it’s more of a jog. Turn and return to the starting position.
4. Continue for 30 seconds total, rest, and repeat.

Modifications

• Make it Easier:
  • Walk backward slowly, stepping one foot at a time.
  • After one complete ladder going backward, walk forward to return, then go backward again to “rest” the backward movement as you continue moving.
• Make it Harder:
  • Do the backward speed ladder with high knees.
  • Only place one foot in each space, taking longer strides backward.

8. Backward Zig-Zag Cone Drill

Equipment Needed	You’ll need three cones, weave poles, or other small objects you can place on the ground.
Muscles Worked	Hamstrings, quads, glutes, calves, feet
Sets & Reps	3 x 5

Cone drills are ideal for agility training because they help you work on a quick change of direction while you’re moving. In the backward zig-zag cone drill, you’ll weave around three cones while backpedaling. It takes coordination, deceleration to weave around the cones, a change of direction, and careful footwork — all excellent agility skills. 

How to Do It: 

1. Set your three agility cones or weave poles in a triangle shape with plenty of distance between them. 
2. Stand next to one of your cones. Backpedal diagonally toward cone number two.
3. Weave around cone number two, change direction, and backpedal toward cone number three.
4. Weave around it, turn, and backpedal to return to your starting cone. Repeat for five backward triangles.

Modifications

• Make it Easier:
  • Place the cones closer together to start.
  • Walk backward instead of the backpedal jogging movement.
• Make it Harder:
  • Separate the cones farther apart.
  • Try to run backward instead of jogging.

9. L Cone Drill

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Equipment Needed	You’ll need three cones, weave poles, and the ability to measure about five yards, which could be on a football field or in a gym.
Muscles Worked	Quads, hamstrings, glutes, calves, feet, core
Sets & Reps	3 x 5

This cone drill, known as the “L drill,” is a famous agility trial for football players. It tests their ability to run fast, change direction, and weave around obstacles, all necessary football skills. It’s an excellent agility exercise for any athlete to work on sprinting, changing direction, and moving around agility obstacles with accuracy. Remembering the sequence taps into cognitive skills, too.

How to Do It: 

1. Set your three cones in an L shape, about five yards apart. 
2. Choose one end of the L. Sprint to the middle cone. Turn and sprint back to the starting cone.
3. Sprint toward the middle cone, but quickly turn and sprint toward the third cone. Weave around the third cone and sprint back toward the middle cone. Turn again quickly to sprint back to the starting cone.
4. Complete five “L”s, rest, and repeat.

Modifications

• Make it Easier:
  • Walk it first to get used to the pattern.
  • Place the cones closer together.
  • Do three repetitions per set.
• Make it Harder:
  • Change your direction randomly. Backpedal or shuffle.
  • Have a buddy (or coach) call out to change the pattern.
  • Touch each cone before moving on.

10. Shuttle Run

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Equipment Needed	You’ll need three cones, weave poles, or any small objects to mark your distance, as well as the ability to measure yards.
Muscles Worked	Quadriceps, hamstrings, glutes, calves, feet, core
Sets & Reps	3 x 3

The shuttle run combines quick sprints, changes of direction, deceleration, and accurate hitting of specific targets. It is another agility trial used for football players that any athlete can benefit from. The shuttle run is also a high-intensity cardio workout, so warm up first.

How to Do It: 

1. Choose your starting position. Set one cone 10 yards away, another 20 yards away, and the third 30 yards away.
2. Begin at the starting position. Sprint to the first cone. Tap it, turn, and sprint back to the starting line.
3. Sprint to the second cone. Tap it, turn, and sprint back to the starting line.
4. Sprint to the third cone. Tap it, turn, and sprint back to the starting line. Complete three total shuttle runs, rest, and repeat.

Modifications

• Make it Easier:
  • Briskly walk or jog the shuttle run.
  • Place the cones closer together.
  • You can do a shuttle run with just two cones, sprinting (or jogging) back and forth between them.
• Make it Harder:
  • Time is how long it takes to complete one shuttle run and try to beat it.
  • Change your direction—mix in backpedaling and lateral shuffling.

Sample Agility Training Workout

Let’s put it all together. These agility exercises are great to throw in at the beginning or end of a strength training session. If your goal is increasing agility skills, you’ll want to do a complete agility workout on its own, of course. Here’s a sample idea.

The Workout

Be sure to start with a dynamic warm-up and finish with a cool-down. 

This agility training session starts with two ladder drills to get some good forward and lateral footwork. Then, you’ll move into plyometrics to build explosive power in forward and lateral box jumps. Next, you’ll test your cognitive skills with the backward movement and finish strong with change of direction work in your sprints in the shuttle run. 

Rest for up to one minute in between sets.

Equipment Needed: You’ll need an agility ladder, a plyometric box or step, and cones.

How Often to Perform This Workout: Try this one to two times per week.

[Read More: Box Jump Variations to Boost Strength, Explosiveness, and Athleticism]

• Speed Ladder High Knee: 3 x 30 seconds
• Agility Ladder Lateral Shuffle: 3 x 4 ladders
• Box Jump: 3 x 10
• Lateral Box Jump: 3 x 5 per side
• Backward Zig-Zag Cone Drill: 3 x 3
• Shuttle Run: 3 x 3 to 5

Modifications

• Make it Easier:
  • Do modifications for each of the exercises:
    • Step forward and side-step in the ladder drills
    • Do step-ups and lateral step-ups instead of box jumps
    • Walk or jog the cone drills
  • Try one or two sets of each exercise, or do fewer reps or less time
  • Make it three exercises instead of six: choose one ladder drill, one plyometric, and one cone drill
• Make it Harder:
  • Do progressions of each of the exercises
    • Do lateral high knees instead of a lateral shuffle
    • Change direction mid-air in your box jumps
    • Do lateral box jumpovers
• Time yourself for the cone drills and try to beat your times
• If possible, ask a buddy or coach to call out changes to some of the exercises to challenge your reaction time

Who Should Do Agility Exercises

Wondering if agility training is for you? Here’s who might benefit most.

• Ball Sports Athletes: Agility exercises are part of all practices and training for athletes who play soccer, football, and basketball. Agility skills help them to rapidly change direction and react to the unpredictability of interacting with the ball and other players. 
• Strength Athletes: Agility exercises bring variety to strength training programs and challenge your muscle fibers from different angles, at different speeds, in new ways. They also help you become more athletic overall. 
• General Fitness Enthusiasts: Including agility exercises in a workout program for general fitness can improve movement quality, teach proprioception, enhance athleticism, and facilitate activities of daily living.
• Older Adults: A lot of research shows that agility training benefits older adults—it helps to improve functional movements and cognitive health, and helps maintain independence in activities of daily living. It may also help prevent falls and fractures. (7)(8)
• Child Athletes: You may remember cone drills and shuttle runs from childhood soccer practice. Agility drills help child athletes develop the same agility skills as adult athletes and fine-tune their motor skills as they grow.

Frequently Asked Questions

Let’s wrap up with some common questions on agility training. 

Editor’s Note: The content on BarBend is meant to be informative in nature, but it should not be taken as medical advice. When starting a new training regimen and/or diet, it is always a good idea to consult with a trusted medical professional. We are not a medical resource. The opinions and articles on this site are not intended for use as diagnosis, prevention, and/or treatment of health problems. They are not substitutes for consulting a qualified medical professional.

References

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7. Lichtenstein E, Held S, Rappelt L, Zacher J, Eibl A, Ludyga S, Faude O, Donath L. Agility training to integratively promote neuromuscular, cardiorespiratory and cognitive function in healthy older adults: a one-year randomized-controlled trial. Eur Rev Aging Phys Act. 2023 Nov 11;20(1):21. 
8. Lichtenstein E, Morat M, Roth R, Donath L, Faude O. Agility-based exercise training compared to traditional strength and balance training in older adults: a pilot randomized trial. PeerJ. 2020 Apr 14;8:e8781.