Four-Station Agility Circuit
Four short agility stations — ladder, zigzag cones, poles with the ball and a dribbling slalom — with 30 seconds per station. A complete agility block for the warm-up.
- Age
- U9–U16
- Players
- 6–18
- Duration
- 15 min
- Difficulty
- Beginner
- Intensity
- High
- Area
- 20 × 15 m
- Type
- Physical
- Approach
- Analytical
- Format
- Circuit
- Objectives
- Technical: Dribbling
- Physical: Agility, Coordination
- Concepts worked on
- Technical:Running with the ball
- Physical:Change of directionCoordinationBalance
Training diagram
Legend
- Attacker
- Run without ball
- Ball
- Cone
- Pole
Rotating through stations gives variety and keeps everyone working. Two stations are without the ball (ladder and zigzag) and two with it, so players transfer the footwork to dribbling. Quality matters more than speed: stop a player who loses balance or control.
Objective
Improve quick feet and changes of direction with and without the ball.
Organisation
- Four stations in the corners of a 20 × 15 m area: 1) agility ladder, 2) four cones in zigzag 2 m apart, 3) four poles to dribble around, 4) a cone slalom with the ball.
- Groups of 2–4 at each station.
How it works
- 30 seconds of work per station, as many repetitions as possible with good technique.
- 30 seconds to walk to the next station.
- Two rounds.
Coaching points
- Quick, short contacts; arms helping.
- At each cone: lower the hips, plant the outside foot, push away.
- With the ball: small touches close to the feet in turns.
Progressions
- Add a pass to a partner at the end of each station.
Regressions
- Fewer cones and wider spacing.
Variations
- Team race: count repetitions per group.
Key principles
- Quality before speed.
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