Agility Ball Drill

Agility Ball Drill


This exercise involves using an agility ball to improve footwork and coordination. The drill typically involves moving the ball around with your feet while maintaining control and speed.

Muscle Group

Equipment Required

Agility Ball Drill Instructions

  1. Start by standing with your feet shoulder-width apart and holding an agility ball in both hands.
  2. Take a step forward with your left foot and simultaneously throw the ball against a wall or to a partner.
  3. Catch the ball with both hands and quickly step back with your left foot to return to the starting position.
  4. Repeat the same movement with your right foot, stepping forward and throwing the ball.
  5. Continue alternating between your left and right foot, throwing the ball as quickly and accurately as possible.
  6. Try to maintain a steady rhythm and increase your speed as you become more comfortable with the exercise.
  7. Perform the agility ball drill for 30-60 seconds, rest for 10-15 seconds, and repeat for 3-4 sets.

Agility Ball Drill Form & Visual

Agility Ball Drill

Agility Ball Drill Benefits

  • Strengthens leg muscles, including quadriceps, hamstrings, and glutes
  • Improves balance and stability
  • Increases cardiovascular endurance
  • Can be done anywhere without equipment
  • Helps with functional movements, such as sitting and standing
  • Can be modified for different fitness levels

Agility Ball Drill Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Core muscles

Agility Ball Drill Variations & Alternatives

  • Agility ladder drill
  • Medicine ball slams
  • Box jumps
  • Speed ladder drill
  • Jump rope intervals