Football agility training requires not only muscle activation but also development of strong hip and knee action. During this football agility step-over drill, several cones or hurdles are utilized to create sufficient training space. Strap on the Kbands above your knees to begin the drill. Jump over the hurdle gap, taking stagger steps and accelerating onto high knee position to work out your hips. Accelerate and gain ground towards your landing position.
Take the stagger steps and drive your knees back up quickly to the beginning. This will help you build your reaction time and quickness. Repeat the drill with 12 resisted sets before moving on to un-resisted sets. See Video