Agility Gear exercises

Agility Gear: 10+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What agility gear is for

Agility gear means ladders, cones and low hurdles. They lay out a pattern for your feet, so you practise quick steps, sharp changes of direction and fast, light contacts with the ground. These skills matter in almost every field and court sport, and they also train coordination and balance at any age.

Technique and safety

Treat these drills as speed work, not endurance work: short bursts of 5–15 seconds with full rest, done fresh near the start of a session. Learn each pattern slowly first, then speed up while keeping the feet light and precise.

Five to start with

  1. 1
    IntermediateLadder Lateral Shuffle

    A simple ladder pattern for quick side-to-side feet.

  2. 2
    IntermediateIckey Shuffle

    The classic in-in-out ladder rhythm, popular in football training.

  3. 3
    BeginnerZigzag Cone Run

    Sharp cuts around cones for changing direction.

  4. 4
    IntermediateLateral Hurdle Hop

    Quick, springy hops over a low hurdle for ankle stiffness and rhythm.

  5. 5
    IntermediateThree-Cone Drill

    A standard test drill for acceleration, turning and body control.

All 10+ agility-gear exercises