Agility Aces Slides
ATHLETIC LAB
UNIT: SPEED & POWER
AGILITY ACES
Master the physics of speed: dynamic acceleration, rapid deceleration, and explosive change of direction.
Focus Functional Agility
Drills Ladders & Cones
Pacing High Intensity
SESSION 01 // OVERVIEW "Be quick, but don't hurry."
DYNAMIC IGNITION
WARM-UP ROUTINE // 5 MINUTES
01
Prep-Engine
High Knees
Drive knees up to hip height with dynamic arm action. Focus on rapid ground-contact time.
Duration: 30 Seconds
02
Rhythm
A-Skips
Skip with structural power. Drive feet down aggressively directly under your center of mass.
Duration: 30 Seconds
03
Lateral Force
Lateral Bounds
Push off laterally, landing softly on the opposite leg. Stick each landing to build stability.
Duration: 30 Seconds
Coaching Cue: Maintain upright posture & athletic torso throughout!
02 // 06
FOOTWORK FURY
THE AGILITY LADDER // COORDINATION
Pattern A: Two-In Two-Out
Step both feet inside the square, then step both feet outside the square. Move progressively forward down the ladder.
Pattern B: The Icky Shuffle
A classic 3-step rhythm: Two feet inside the rung, one step outside laterally, move to the next rung. (In-In-Out tempo).
Interactive Ladder Pathway Fast Footwork
Rung 3
Cell 3
L
R
In-In
Rung 2
Cell 2
L
R
Out-In
Rung 1
START HERE
L
R
Steady
Fast Speed
Rhythm Power
Coaching Cue: Pump your arms continuously! Hands mimic foot turnover rates.
03 // 06
THE 5-10-5 SHUTTLE
CHANGE OF DIRECTION // AGILITY DRILL
Drill Layout & Setup Map Total Distance: 20 Yards
Cone B
5y
Touch
Cone A (Start)
0y
Slam Cut
Cone C
5y
Touch
Phase 1 Sprint 5yd Left
Phase 2 Sprint 10yd Right
Phase 3 Sprint 5yd Home
Mechanic Focus
-
Drop Center of Gravity: Lower your hips as you approach each turn to plant effectively.
-
Power Plant: Punch your outside foot into the turf, avoiding slipping or cross-stepping.
Record Target Under 5.2 seconds
Coaching Cue: Explode out of your break! Force output starts at the hips.
04 // 06
RAPID RESPONSE
REACTION SPEED LAB // NEURAL DRILLS
Active Game Mode
Color-Call Reaction
The coach will flash a slide or color call. Athletes must immediately process the signal and perform the corresponding spatial movement without hesitation.
Target Rules
- Keep body active with a split-step bounce before signals.
- Execute with zero delay—reaction is neural!
SIGNAL GREEN
SPRINT FORWARD
Accelerate 5 Yards
SIGNAL ORANGE
BACKPEDAL
Stay low, push backward
SIGNAL BLUE
LATERAL SHUFFLE
Cut left or right
SIGNAL RED
FREEZE FRAME
Lock down in athletic stance
Pro-Tip: Visual reactivity separates the good from the great athletes!
05 // 06
RESET & REFLECT
COOL-DOWN PROTOCOL // RECOVERY
3 Recovery Stretches
A
Calf & Achilles Release
Stretches the primary ankle push-off muscles. Hold 25s each side.
B
Quad & Hip Flexor Alignment
Maintains structural range of motion for hip extension. Hold 25s each.
C
Diaphragmatic Box Breathing
Inhale 4s, hold 4s, exhale 4s, hold 4s. Activates parasympathetic recovery.
Athlete Self-Check
Speed Reflection
Assess your personal training focus. Write these parameters or reflect internally:
1. Ground Contact Quality
2. Low Deceleration Mechanics
Great work today! High performance relies on elite recovery habits.
06 // 06
Agility Aces Task Cards Handout
Agility Aces Lab
STATION TASK CARDS
Circuit A & B
Group Name: _________________
Partner Protocol: One athlete completes the drill while the other acts as the Coach. Swap roles after each set! Use the peer cues to provide constructive, rapid feedback.
STATION 01
The Footwork Ladder
Target: Neural Coordination
Set Up & Sequence
Perform the Icky Shuffle pattern. Start on the left. Step inside the rung (R), step inside (L), step outside to the right (R). Move forward diagonally into the next rung. Maintain high rhythm!
Partner Coaching Cues
- "Soft feet! Stay on the balls of your feet."
- "Piston arms! Pump hands matching foot speed."
Path Diagram
Rung 3 In-In
Rung 2 Out-In
START HERE
Goal: 3 clean runs per athlete
STATION 02
The 5-10-5 Pro Shuttle
Target: Lateral Change of Direction
Set Up & Sequence
Set 3 cones 5 yards apart. Start at Center. Sprint 5yd left to touch line, change direction and sprint 10yd right to touch line, plant and sprint 5yd back past center.
Partner Coaching Cues
- "Lower your hips when changing direction."
- "Drive off the outside foot. No slippage!"
Setup Layout
5yd
Start
5yd
Goal: Run 2 sets of timed splits
Agility Aces Training Packet Page 1 of 2
Agility Aces Lab
STATION TASK CARDS
Circuit C & D
Group Name: _________________
Partner Protocol: One athlete completes the drill while the other acts as the Coach. Swap roles after each set! Use the peer cues to provide constructive, rapid feedback.
STATION 03
The Reaction Square
Target: Cognitive Processing Speed
Set Up & Sequence
Set up 4 cones of different colors in a 4x4 yard square. The athlete stands in the center. The partner calls out a random color sequence. The athlete sprints to touch that cone, returning to center immediately.
Partner Coaching Cues
- "Stay low, eyes up to spot the designated target."
- "Accelerate with power and brake short at the cone."
Square Setup
Lime Cone
Blue Cone
Red Cone
Agility Aces Student Log Worksheet
Athlete Lab Manual
My Data
AGILITY TRAINING LOG
ATHLETE NAME:
DATE:
CLASS PERIOD:
01 // Speed Goal Setting
Identify your target performance objectives for this agility training lab. What mechanics do you need to focus on?
My Primary Speed & Coordination Target:
How I will improve my dynamic acceleration:
02 // Circuit Run Progress Tracker
Seconds / Error Rate
| Drill Name | Attempt 1 | Attempt 2 | Peak Score | Improvement? |
|---|
| Station 1: Footwork Ladder | ___________ s | ___________ s | ___________ s | |
| | | | |
| Station 2: 5-10-5 Shuttle | ___________ s | ___________ s | ___________ s | |
|
| Station 3: Reaction Square | ____ / 5 hits | ____ / 5 hits | ____ / 5 hits |
|
03 // Technique Check
Check each physical mechanism you successfully mastered today:
Kept center of gravity low on turns Maintained soft contact on balls of feet Pumped arms dynamically on step rhythms Quick, decisive brain-to-foot reactions
04 // Reflection
What was the hardest drill today and what cue did your partner give you that helped?
Agility Aces Training Packet Log Form v1.0
Agility Aces Teacher Guide
PE Educator Suite
TEACHER LESSON & SETUP PLAN
Teacher Guide
Duration: 45 Minutes
Equipment Required
2 Agility Ladders, 16 colored cones, 4 stopwatches.
Recommended Setup
4 distinct station boundaries clearly marked outdoors or in a gym.
Target Age Group
Grades 6–12 (Middle & High School Athletics)
Instructional Pacing Matrix
| Time | Phase | Educator Action & Student Setup |
|---|
| 00:00 - 00:08 | Dynamic Ignition | Direct instruction using slides. Guide students through High Knees, A-Skips, and Lateral Bounds. Keep active pacing. |
| 00:08 - 00:15 | Mechanic Demo | Demonstrate the Agility Ladder "Icky Shuffle" and 5-10-5 Shuttle deceleration plant. Review peer-monitoring instructions. |
| 00:15 - 00:35 | Active Circuit | Divide students into groups of 4. Rotations occur every 4 minutes. Active monitoring to check ground contact patterns. |
| 00:35 - 00:45 | Reset & Reflect | Group recovery stretch sequence. Students complete progress tracker tables and self-reflection on their personal logs. |
Misconceptions & Direct Correction Scripts
| Observed Error | Mechanical Consequence | Immediate Correction Script |
|---|
| Heels striking ground first | Slower ground turnover rate; higher joint impact. | "Float on your springs! Keep heels slightly off the ground, bounce from the balls of your feet." |
| High center of gravity during turns | Inability to decelerate momentum; slipping on cuts. | "Sink your hips! Lower your body down towards the grass to absorb momentum before you push off." |
| Swaying, passive arms | Lower body coordination suffers; lack of core torque. | "Your arms drive your legs! Pump your hands back-and-forth dynamically to match your feet speed." |
Agility Aces Training Packet Page 1 of 2
PE Educator Suite
PERFORMANCE EVALUATION RUBRIC
Evaluation Rubric
Class Assessment Guide
Use this rubric to assess individual physical mechanics during the active circuit or peak timing drills. Point scale: Advanced (4), Proficient (3), , .
