Conditioning, Speed & Agility

Hexagon Drill

The Hexagon Drill is great for speed and agility training because you are going in 6 different directions (of course with “hex” implying 6-sided)

You will need enough space on a floor or exercise mat to have a hexagon with sides of approximately 24″ each. It is not recommended that you do this on a cement court without additional support as there is no give. Exercise mats can be helpful in reducing the strain on your knees, back, and other joints. You can also use them in a number of ways.

Start in the centre of the hexagon and jump to one side of the hexagon, then immediately jump back to the centre. Proceed to all other sides of the hexagon. You can do this in order around clockwise, then counter-clockwise and either for a specific number of trips around the hexagon or for a specified amount of time.

For added difficulty:

1. Increase the distance from the centre to the sides (make the sides longer).

2. Have a training partner pointing in different directions for you to jump instead of going in order



Skipping can also help your speed and agility as well. Of course there’s regular speed skipping, which can help your jump speed, but you can also use skipping in your sports agility training. Modify it so that you’re not staying in one place. Jump side to side, in a square, and whatever other creative way you can think of that isn’t just up and down.


Line Jumps Line jumps are another great exercise you can add to your speed and agility training, and can actually be used to help warm up for other jumping exercises.

Use a jump rope on the ground (preferably not cement), the lines on the court, or the fold on an exercise mat as a line to jump across for each of the line jump exercises.

1. Lateral Quickness Jumps Stand with your feet together, pointing parallel along the line. Jump quickly sideways over the line and, upon landing, jump back across sideways. Repeat this at as fast as you can for a specified number of jumps or amount of time.


For Added Difficulty: Jump with just one foot, but remember to repeat the exercise with each foot.

2. Forward and Backward Line Speed Jumps This exercise is just like the Lateral Quickness Jumps, except this time you are jumping over and back the line while facing In other words, point both your feet toward the line and, feet together, jump forward over it and then backward over it as quickly as possible. Repeat this for a specified period of time or number of repetitions.


Dot Drills

Make a rectangle with the two top and two bottom circles and place another circle in the centre or get some cones and place them as above.

Figure 8 Dot Drill This drill is great for speed and agility training because it is designed for quick changes of direction.

Start on the centre dot with both feet together, keep them together and jump quickly dot to dot.

 Top Right

 Top left

 Centre

 Bottom Right

 Bottom Left


You can create any combination that suits you or just jump from spot to spot without thinking