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Josh Bush, MS, SCCC, CSCS, USAW
WEEK 1 AGILITY
Day 1
1) Two Feet Down – 2x’s Forward & Backward
2) Criss Cross Drill – 2x’s Forward & Backward
3) Lateral Two Feet – 2x’s to Left & Right
Josh Bush, MS, SCCC, CSCS, USAW
4) 3 Cone Drill – 2 to 3 Reps- 1:15 Rest
5) Pro Agility – 2 to 3 Reps- 1:15 Rest
6) 5 Yard Figure 8 Drill– 1 to 3 Reps- :45-:60s Rest
Josh Bush, MS, SCCC, CSCS, USAW
WEEK 1 AGILITY
DAY 3
1) Two Feet Down – 2x’s Forward & Backward
2) Lateral Two Feet – 2x’s to Left & Right
3) Pro Agility – 2 to 3 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
4) Shuttle Cone Drill – 1 to 2 Reps- 1:30 Rest
5) Cone “M” Drill – 1 to 2 Reps- :45-:60s Rest
Josh Bush, MS, SCCC, CSCS, USAW
WEEK 2 AGILITY
DAY 2
1) 3 Cone Drill – 2 to 3 Reps- 1:15 Rest
2) 3 Cone Sprint Drill – 1 to 2 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
3) 5 Yard Figure 8 Drill– 1 to 2 Reps- 1:15 Rest
4) 4 Cone Cross – 1 to 2 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
WEEK 2 AGILITY
DAY 3
1) Shuttle Cone Drill – 2 to 3 Reps- 1:15 Rest
2) 5 Cone “L” Drill – 2 to 3 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
3) 4 Corner Drill– 2 to 3 Reps- 1:15 Rest
4) 4 Cone Cross – 2 to 3 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
WEEK 3 AGILITY
DAY 1
1) Two Feet Down – 2x’s Forward & Backward
2) Lateral Two Feet – 2x’s to Left & Right
3) Scissor Drill –2x’s to Left and Right
Josh Bush, MS, SCCC, CSCS, USAW
4) Pro Agility – 3 to 4 Reps- 1:15 Rest
5) Shuttle Cone Drill – 2 to 3 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
WEEK 3 AGILITY
DAY 3
1) 3 Cone Drill – 3 to 4 Reps- 1:15 Rest
2) 5 Cone “L” Drill – 3 to 4 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
3) 5 Yard Figure 8 Drill– 3 to 4 Reps- 1:15 Rest
4) 4 Cone Cross – 2 to 3 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
WEEK 4 AGILITY
DAY 1
1) Pro Agility – 3 to 4 Reps- 1:15 Rest
2) Star Cone Drill – 3 to 4 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
3) 4 Cone Tennis Ball Drill – 2 to 3 Reps- 1:15 Rest
4) Shuttle Cone Drill – 2 to 3 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
WEEK 4 AGILITY
DAY 3
1) 3 Cone Drill – 3 to 4 Reps- :45-:60s Rest
2) 4 Cone Cross – 2 to 3 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
3) 5 Cone “L” Drill – 2 to 3 Reps- 1:15 Rest
4) Star Cone Drill – 3 to 4 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
WEEK 5 AGILITY
DAY 1
1) Pro Agility – 3 to 4 Reps- 1:15 Rest
2) 3 Cone Drill – 2 to 3 Reps- :45-:60s Rest
3) Star Cone Drill – 4 to 5 Reps-1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
4) 4 Cone Tennis Ball Drill – 2 to 3 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
WEEK 5 AGILITY
DAY 3
1) 5 Cone “L” Drill – 3 to 4 Reps- 1:15 Rest
2) Shuttle Cone Drill – 2 to 3 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
3) 5 Yard Figure 8 Drill– 3 to 4 Reps- 1:15 Rest
4) Star Cone Drill – 3 to 4 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
WEEK 6 AGILITY
DAY 1
1) Shuttle Cone Drill – 2 to 3 Reps- 1:15 Rest
2) Pro Agility – 3 to 4 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
3) 5 Cone “L” Drill – 2 to 3 Reps- 1:15 Rest
4) Star Cone Drill – 4 to 5 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
WEEK 6 AGILITY
DAY 3
1) 4 Cone Tennis Ball Drill – 2 to 3 Reps- 1:15 Rest
Josh Bush, MS, SCCC, CSCS, USAW
2) Box Drill-3 to 4 Reps- 1:15 Rest
Mark out a square approximately 10 yards by 10 yards. Place a cone in the center of the square. This is the starting position. Each corner is given a number. The coach or a training partner calls out a series of numbers and you must run to the corresponding corner and return to the center.
3) Pro Agility – 4 to 5 Reps- 1:15 Rest
