This quick workout/drill was inspired by a video I saw on STACK’s “13 Fitness Challenges That Will Destroy You.” It’s the “Triangle Drill” video, and you’ll need a partner to help you out.
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My brother and I were working out yesterday and I said to him we need to try this drill, especially because he is a soccer player and wants to improve. He has a game this weekend so I thought this was the perfect time to test his speed and agility and for him to see how he can get faster.
The video in the STACK article is done in an athletic facility with turf…not all of us have access to that. So here’s what we did:
We went into a training room in our gym, and set up 3 medicine balls in a triangle. You might think a room would be too small (we initially did too), but you will definitely be thankful it’s not bigger once you start! I talk about how we did the actual drill a bit further down in this post.
The instructions in the video stated:
The Triangle Drill Challenge is a variation of a drill we use to develop speed and reaction time. But the challenge component causes further fatigue and improves decision-making during high-pressure situations during a game.
How To: Perform the drill as demonstrated in the video below. Choose a work-to-rest ratio that simulates your sport. If you’re a football player, work for about 10 seconds and rest for about 30 seconds.
So we set up the 3 medicine balls, and I told him which ones were numbered 1,2 and 3. He had to do the work for 60 seconds, and then take a 60 second break while I went. I stood there and said random numbers while also taking a tally of how many times he touched each medicine ball.
In the video, the athlete simply (well, it’s not so simple) quickly shuffles/sprints to each cone. This is how we changed it up a bit:
Sprint/shuffle to each medicine ball, then keeping a flat back (proper form for anything), squat down and quickly tap the ball, squat back up then get back to the center and wait for your partner to yell the next number.
Start with doing 30 seconds of work, and work your way up to a minute. I was so beat by the end of a minute! You will work your legs, core, and your heart rate will be through the roof. We repeated it 3x. Yes, it’s only a total of 3 minutes but it’s hard! Do it for as long as you feel like.
So, “Why should I do a speed & agility drill?” you may ask. If you play a sport, it will obviously help with your speed and agility (duh), and quickness of mental decisions. But even if you don’t play a sport, it will help you build explosiveness and quickness, which is important all around.
As a runner, I realized the hardest part for me was side shuffles and back pedaling. No clue how I didn’t trip over my own feet. This is a great exercise for runners because we are constantly moving in one plane. This forces us to exercise in other planes, which will help build core stability.
Did you play sports in high school or college? I played club lacrosse in college and remember doing similar drills – running backwards is so hard!
Let me know if you try it out!
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