9 Best Soccer Agility Drills to Improve Quickness
Soccer is one of the most unpredictable sports in the world, which is not played in one direction, and it forces players to move in all directions, make frequent changes of direction and cuts to beat defenders, pivot to receive passes, backpedal to track runners, and explode forward to get past defenders. To become a better soccer player and get in shape for soccer, it is important to focus on improving your talent, mindset, athleticism, fitness, and recovery habits off the field.
Agility, which falls under athleticism and fitness, is the ability to change direction quickly and efficiently while maintaining balance, body control, and speed. Agility is one of the most important athletic traits for soccer players at every position and age group, and adding agility drills into your regular soccer training routines can improve your neuromuscular control, change of direction speed, and overall athletic performance on the pitch.
The modern game rewards players who can dominate in tight spaces, shift direction faster than opponents can react, and execute high-intensity movements without losing balance or momentum. The better you are at changing direction quickly, navigating high-pressure situations, and controlling your body through multiple planes of motion, the bigger impact you’ll have on your team’s ability to break down defenses, win physical duels, and create game-changing moments that lead to victories.
In this blog post, I will be going over 9 of the best and most essential agility drills for soccer players to develop elite agility.
What are the best Soccer Agility Drills?
Before diving into the best agility drills for soccer, players must understand that simply performing drills without building a strong athletic foundation will limit their results. Building true agility requires a holistic approach that develops a player’s central nervous system to fire quickly, trains the fascial system to store and release elastic energy efficiently, improves breathing mechanics, can get into flow when playing against live opponents, and prioritizes proper recovery off the field.
Once you have that strong foundation in place, the nine drills below will help you maximize your agility training by improving your balance, coordination, footwork, change of speed, change of direction, and reaction time to dominate on the pitch. A lot of these drills can be done without much training gear and equipment, but usually it’s best to have at least some agility equipment like cones.
It is also important to know that these drills can be done with and without the soccer ball, and the lengths and durations of each drill can also vary.
Shuttle Runs
Shuttle runs have many different variations, but in general they involve sprinting back and forth between two to three markers set 5-20 yards apart, touching the line or ground at each end before explosively changing direction and returning to the first cone. This drill develops your ability to accelerate, decelerate, and change direction at speed, which mimics the repeated sprint patterns players will have to do during a real game.
Deceleration Shuttle Runs
For this drill, set up two markers, about 5-20 yards apart, and in the middle of these cones, place two more cones arranged to create a deceleration zone (approximately 2-3 yards wide). Sprint from one end to the other, decelerate and control your speed as you pass through the middle zone, and quickly go around the first marker while facing forwards, run towards the second middle marker and do the same, then accelerate towards the final marker.
Sprint-Backpedal-Turn Drill
For this drill, you will need three cones set up in a straight line, spaced 5-10 yards apart. Start at the first cone, sprint, skip the second cone, and get to the third one.
Once there, decelerate and explode into a backpedal to the second cone in the middle. As soon as you hit the middle cone, turn and sprint towards the starting cone.
Agility Slalom
An agility slalom has many different variations, but in general, all you need to do is set up an agility course with different agility patterns, and sprint through them while focusing on making sharp, quick turns. This drill will help improve your footwork and coordination as well as your ability to change directions.
Box Drill
Place four cones in a square, about 5-10 yards apart. Start at any corner of the square and sprint down one side. Once you get there, you will side-shuffle to the next corner, then backpedal, and then side-shuffle back where you started. For this drill, there are also a lot of variations you can do, and you can even get creative and do your own patterns.
Weave In and Outs
One of the most common agility drills for soccer is the weave-in and outs. For this drill, all you need to do is set up cones in a straight line, spaced about 2-3 yards apart, weave in and out of the cones, and explode into space or another target. Turn around and do the same, going the other way.
Cone T Drill
Place cones in a “T” shape, with a cone at the base and three across the top. Sprint to the middle cone, then shuffle to each side cone at the top of the T, once at the middle, backpedal to the start, or turn around and sprint. This is also one of the best soccer fitness tests and assessments to keep track of a player’s progress.
Figure 8 Cone Drill
For this drill, you can start with just one circle and then add another circle to create the 8. Create a circular grid and focus on going around it, clockwise and counterclockwise, while maintaining speed and proper body lean through the curves
Crosshairs
Set up the cones in an X pattern with one cone in the center and four cones positioned at equal distances (5-10 yards) in each diagonal direction, creating a plus sign or crosshair shape. Start at the center cone, sprint to one of the outer cones, backpedal or shuffle back to the center, then immediately explode to a different outer cone, and repeat this pattern in various sequences.
Final Thoughts
Agility drills are essential for soccer players who want to dominate in tight spaces, change direction faster than opponents, and maintain body control during high-intensity situations. By incorporating these nine drills into your training routine consistently—whether performing drills with or without the ball—you’ll develop the coordination, reaction time, and ability to change direction that separates elite players from average ones.
Remember that improving agility takes time and proper progression, so start at a comfortable intensity, focus on proper technique and foot placement, and gradually increase your speed as your body adapts to these movement patterns.
FAQs
How can I improve my agility in soccer?
To improve agility in soccer, it is important to consistently use agility drills like shuttle runs, cone weaves, and box drills into your training routine 2-3 times per week, focusing on quick directional changes and body control. Start by performing drills at moderate speed to master proper technique and foot placement, then gradually increase to full speed as your coordination and reaction time improve.
Additionally, combine agility training with a strong athletic foundation that includes plyometric exercises, strength work, and proper warm-up routines to maximize your ability to change direction efficiently during matches.
What is the best agility test for soccer?
The Cone T Drill is one of the best agility tests for soccer because it measures your ability to sprint forward, side shuffle laterally, and backpedal—all essential movement patterns in a soccer game. This test evaluates your change of direction speed, body control, and coordination as you move between four cones arranged in a T shape, providing measurable data you can track over time.
Is agility genetic or can it be learned?
While genetics play a role in natural athleticism, agility is absolutely a trainable skill that can be improved through consistent practice, proper agility training with and without the ball, and the right recovery. Soccer players at any level can improve their ability to change direction quickly, improve their body control, and develop better foot movement patterns by regularly performing drills that challenge their neuromuscular system, such as fascia training and agility training drills.
