1. Lateral Plyometric Jumps
Lateral Plyometric jumps support building dynamic power and balance coordination by using just your body weight. Before performing the exercise, a thorough warm up is required.
Most sports involve lateral movement of some sort, so it’s important an athlete practice these movements when training. Lateral exercises also help increase balance which can reduce the risk of injuries specifically for athletes who frequently, or abruptly, change direction, cut or pivot. An athlete generally gains power two ways:
1. Pushing something heavy
2. Using your own body weight
Before performing lateral plyometric jumps, you may want to start off with something less complicated such as the ladder and dot drill, then progress your way to tuck jumps.
2. Shuttle Runs
Athletes playing a stop and go sport such as soccer, hockey, basketball and tennis tend to have shuttle runs of some sort in there training programs. The shuttle run exercise is most often used to measure the kind of endurance you need for these sports. There are different variations of shuttle runs, such as side-to-side runs, forward-backward runs and forward-touch-return runs. The exercise is meant to gain speed, stamina and endurance.
3. Speed Ladder Agility Drills
The speed ladder allows you to use different types of agility drills like forward high knee drills. Run with high knees forward through the ladder, touching every ladder space. Land on the balls of the feet and drive forward with your arms. This drill is meant for gaining foot speed and coordination, great for all sports as well as lateral running, such as side to side drills. The lateral movement of this drill is great for court-sports and improves knee and ankle stability as well. Keep a low center of gravity and step side-to-side through the ladder one foot at a time. Touch each rung of the ladder with both feet. Land on the balls of the feet and repeat right to left and left to right.
4. Dot Drills
Dot drills help gain leg strength and increase knee and ankle stability. This exercise is for athletes making a quick change of direction and landings.
By simply using a dot drill mat that contains a pattern of a five on a dice, you can use different variations like jumping dot to dot with feet together at a time.
5. Plyometric Jump Box Drills
Plyometric box jump drills are a great way to build explosive power and foot speed. The most common plyometric box drill include hops, jumps and bounding movements. Another popular plyometric drill is jumping from one box rebounding yourself on to another higher box. These exercises gain speed, strength and power.
8. Tuck Jumps
Tuck jumps are simple drills that improve agility and power.
How to Do Tuck Jumps
1. Stand with feet shoulder width and knees slightly bend.
2. Bend your knees and powerfully jump straight up bringing your knees toward your chest while in midair.
3. Grasp your knees quickly with your arms and let go.
4.Upon landing immediately repeat the next jump.
http://sportsmedicine.about.com/od/sampleworkouts/tp/AgilityDrills.htm