Categories / Functional & athletic
Agility and Speed Drills
Ladders, cones and change-of-direction work.
How to start
Set out cones or markers and practise ladder drills, shuttle runs and quick direction changes at a controlled pace.
How to progress
Add speed and complexity.
What the evidence says
Evidence: limited
We found no trials of this particular activity. It is used in sports training. We did not review results for the general public.
Take care: Quick direction changes strain ankles and knees. Warm up well.
Sources
12-week starter plan
Two short sessions a week.
Tick each week as you finish it; your ticks are saved on this device only. Repeat a week if it felt hard. Weeks 4, 8 and 12 hold steady so you can settle. This is a general plan, not medical advice.
Add reminders to your calendar
Pick your days and time. You will download a calendar file that adds 12 weeks of reminders to Google, Apple or Outlook calendar.
Calories and weekly minutes
Enter your details for a rough estimate. Based on about 6 METs (Typical effort for this activity (estimated)). Real figures vary by 20% or more between people.
Tips and common mistakes
Tips
- Warm up.
- Stay low.
- Rest between drills.
Common mistakes
- Going full speed cold.
- Skipping warm-up.
- Poor footwear.
Kit and cost
Low Approximate UK prices.
- Cones or markers (about £10)
- An agility ladder (about £10)
- Trainers
Frequently asked questions
Is it for older people?
Slow, controlled versions suit many.
Do I need equipment?
Cones help.
Is it a workout?
Yes, short and intense.
Good for: Power & speed Skill
Compare with similar options
| Agility and Speed Drills | Plyometrics | Sled Pushing and Dragging | Jump Rope | |
|---|---|---|---|---|
| Typical session | 30 min × 2/wk | 25 min × 2/wk | 20 min × 2/wk | 15 min × 4/wk |
| Effort | ●●●●○ | ●●●●○ | ●●●●○ | ●●●●○ |
| Cost | Low cost | Free | Low cost | Free |
| Equipment | Basic kit | No equipment | Some equipment | Basic kit |
| Impact | Medium impact | High impact | Low impact | Medium impact |
| Fitness needed | Some fitness | Moderate fitness | Moderate fitness | Some fitness |
| Evidence | limited | limited | limited | limited |