Footballer Agility Challenge

Workout - Footballer Agility Challenge

• 12min @ 5'30''/km
• 30s @ 3'00''/km
• 45s rest
• 30s @ 3'00''/km
• 45s rest
• 30s @ 3'00''/km
• 45s rest
• 30s @ 3'00''/km
• 45s rest
• 30s @ 3'00''/km
• 45s rest
• 30s @ 3'00''/km
• 3min rest
• 30s @ 3'00''/km
• 45s rest
• 30s @ 3'00''/km
• 45s rest
• 30s @ 3'00''/km
• 45s rest
• 30s @ 3'00''/km
• 45s rest
• 30s @ 3'00''/km
• 45s rest
• 30s @ 3'00''/km
• 7min @ 5'45''/km

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Intro

Curious about “Pro Footballer VS Our Presenters - Who Is Faster??” from The Running Channel? Here are the main drills so you can try them. The full video has more variations, forfeit rules, and gear notes.

Key points

• The challenge focuses on stop-and-go agility with shuttles at 5 m, 10 m, 15 m, and 20 m.
• You need quick acceleration, precise foot placement, and rapid deceleration. Exactly what footballers do.
• Aim to finish each shuttle in 5-8 seconds. Outside that range and you face a lighthearted “forfeit”.
• Work through 2-4 blocks, with short rest between circuits.
• Want ball skills? Dribble to each cone, then sprint back. Adds coordination to the speed work.
• The video also covers shoe choice (cushioning vs traction) and the importance of recovery days.

Workout example

1. Set-up: starting line (0 m) and cones at 5 m, 10 m, 15 m, and 20 m.
2. Shuttle sequence:
   • Sprint to 5 m, touch, return.
   • Sprint to 10 m, touch, return.
   • Sprint to 15 m, touch, return.
   • Sprint to 20 m, touch, return.
3. Timing: aim to finish all 4 shuttles under 8 seconds. Land in the 5-8 second range.
4. Reps: 6-8 circuits per block.
5. Rest: 30-45 seconds between circuits, 2-3 minutes between blocks.
6. Optional twist: dribble a ball to each cone before sprinting back.

Closing note

Run these short shuttles and see how the stop-and-start pattern carries over to running and football. Track times in the Pacing app and set the pace to your fitness. Grab a friend and race if you can.

References

• Pro Footballer VS Our Presenters - Who Is Faster?? - YouTube (YouTube Video)