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LEXINGTON SPORTING CLUB
LSC Player Performance · SAQ Tier 1

Speed. Agility.
Quickness.

Simple setups. Clear movement routes. A practical drill library for players, parents, and coaches.

6 drill groupsCones + agility ladderDistances in yards
Start with your assignment.

Choose the drills your coach assigns. Set up the diagram, follow the movement order, and use the listed reps and rest.

Square Cone Drills

2 reps of each drill · each wayRest 20-30 seconds after each rep
Square Cone Drills setup Set four cones in a 10 x 10-yard square. Start at the bottom-right cone and follow the arrows outside the cones. Numbers show the four movement legs. Complete the drill in both directions. 10 yds 10 yds 1 2 3 4 START

Numbers show the four movement legs. Complete the drill in both directions.

Set up

Set four cones in a 10 x 10-yard square. Start at the bottom-right cone and follow the arrows outside the cones.

Drill variations · choose the one assigned

  1. SprintSprintSprintSprint
  2. Side shuffleSide shuffleSide shuffleSide shuffle
  3. BackpedalSprintBackpedalSprint
  4. SprintSide shuffleBackpedalSide shuffle
  5. BackpedalSide shuffleSprintSide shuffle

Coaching points

  • Run outside the cones.
  • Plant your outside foot to change direction sharply.
  • Keep your eyes up.
  • Drive through the finish.

Ladder Drills

2 reps of each drillRest 20-30 seconds after each rep
Ladder Drills setup Place an agility ladder flat on the ground. Start at the near end and move through the ladder in the direction shown. The arrow shows travel direction. Use the footwork option listed for your assigned drill. START FINISH

The arrow shows travel direction. Use the footwork option listed for your assigned drill.

Set up

Place an agility ladder flat on the ground. Start at the near end and move through the ladder in the direction shown.

Drill variations · choose the one assigned

  1. Run through

    • One foot per square
    • Two feet per square

  2. High knee through

    • One foot per square
    • Two feet per square

  3. Hop through

    • Two-footed
    • One-footed (switch)
    • Lateral two-footed hops

  4. Shuffles

    • Lateral shuffles
    • Ickey shuffle

Coaching points

  • Avoid contact with the ladder.
  • Keep your eyes up and stay on the balls of your feet.
  • Build precision first, then speed.
  • Drive through the finish.

W Cone Drills

2 reps of each drill · each wayRest 20-30 seconds after each rep
W Cone Drills setup Arrange five cones in a W. Keep the top-row cones 5 yards apart and the lower row 5 yards below them, as shown. Numbers show the four movement legs. Complete the drill in both directions. 5 yds 5 yds 1 2 3 4 START FINISH

Numbers show the four movement legs. Complete the drill in both directions.

Set up

Arrange five cones in a W. Keep the top-row cones 5 yards apart and the lower row 5 yards below them, as shown.

Drill variations · choose the one assigned

  1. SprintSprintSprintSprint
  2. Side shuffleSide shuffleSide shuffleSide shuffle
  3. SprintSprintBackpedalBackpedal
  4. SprintSide shuffleBackpedalSide shuffle
  5. BackpedalSide shuffleSprintSide shuffle

Coaching points

  • Touch each cone with your hand.
  • Stay low and keep your eyes up.
  • Open your hips to change direction.
  • Drive through the finish.

10-Yard Drills

5 reps of each drillRest 20-30 seconds after each rep
10-Yard Drills setup Set two cones 10 yards apart. Begin at the start cone. Your assigned variation tells you whether to sprint back or add a movement before the sprint. The arrow shows the first sprint. Return only when the selected variation calls for it. 10 yds START FINISH

The arrow shows the first sprint. Return only when the selected variation calls for it.

Set up

Set two cones 10 yards apart. Begin at the start cone. Your assigned variation tells you whether to sprint back or add a movement before the sprint.

Drill variations · choose the one assigned

  1. Sprint down
  2. Sprint down and sprint back
  3. Sprint down, sprint back, sprint down
  4. Push-up and sprint
  5. Vertical jump and sprint
  6. Broad jump and sprint
  7. Forward roll and sprint
  8. Burpee and sprint

Coaching points

  • Emphasize a quick burst.
  • Stay low.
  • Drive through the finish.

T Cone Drills

2 reps of each drillRest 20-30 seconds after each rep
T Cone Drills setup Set four cones in a T: 10 yards across the top and 10 yards from the start cone to the center cone. Follow the five numbered legs. Travel start to center, left, right, center, then back to start. 10 yds 10 yds 1 2 3 4 5 START / FINISH

Travel start to center, left, right, center, then back to start.

Set up

Set four cones in a T: 10 yards across the top and 10 yards from the start cone to the center cone. Follow the five numbered legs.

Drill variations · choose the one assigned

  1. SprintShuffleShuffleShuffleBackpedal
  2. SprintSprintSprintSprintSprint
  3. Forward bear crawlLateral bear crawlLateral bear crawlLateral bear crawlBackward bear crawl
  4. SprintLateral bear crawlSprintLateral bear crawlBackpedal
  5. Bear crawlSprintBear crawlSprintBackward bear crawl

Coaching points

  • Touch each cone with your hand.
  • Plant your outside foot to change direction sharply.
  • Keep your eyes up and stay low.
  • Drive through the finish.

Plyometrics

1 rep of each drillRest 20-30 seconds after each rep
Plyometrics setup Set two markers 25 yards apart, as shown on the source sheet. Travel along the lane using the assigned jump, hop, skip, or sprint variation. The arrow shows travel direction along the 25-yard lane. 25 yds START FINISH

The arrow shows travel direction along the 25-yard lane.

Set up

Set two markers 25 yards apart, as shown on the source sheet. Travel along the lane using the assigned jump, hop, skip, or sprint variation.

Drill variations · choose the one assigned

  1. Bounding
  2. High knee skips
  3. Broad jumps
  4. Broad jumps (3x) to sprint
  5. Two-footed hops
  6. Backward two-footed hops
  7. One-footed hops
  8. Backward one-foot hops
  9. High hops
  10. Split jumps
  11. Slalom jumps
  12. One-step tuck jumps

Coaching points

  • Emphasize height on the jumps.
  • Emphasize quickness on the hops and skips.
  • Drive through the finish.

Keep the guide handy.

Adapted from the supplied Volt Speed/Agility/Quickness - Tier I sheet. The original drill choices, distances, reps, and rest periods are retained.

Download printable guideView original Volt sheet