Athletics & Wellness
Grade 7
15 min
Speed & Agility Drills
Run a basic speed and change-of-direction drill.
Tutorial Preview
1
What Are Speed and Agility?
Speed is how fast you can move, like sprinting in a straight line. Agility is your ability to change direction quickly and with control. Think about dodging someone in tag or quickly moving to catch a ball — that's agility! These skills work together to make you a more effective and confident athlete.
2
Get Ready to Move!
Before you start any drill, it's important to warm up your body. A good warm-up gets your muscles ready for action and helps prevent injuries. Try doing 30 seconds each of high knees, butt kicks, and leg swings to get your blood flowing.
3
Setting Up the T-Drill
You'll need four markers, like cones, shoes, or water bottles. Place one marker down as your starting point. From there, walk 10 steps forward and place a second marker. This is the center of your 'T'. Place a third marker 5 steps to the left of the center one, and a fourth marker 5 steps to the right.
2 more steps in this tutorial
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Challenging
You are asked to create a new agility drill for a volleyball player who needs to move quickly at the net. Which combination of movements would be most specific and helpful for them?
0.A single, 50-yard straight-line sprint.
1.Quick side-to-side shuffles over a short distance (5-10 feet).
2.A series of long, looping runs around the entire court.
3.Practicing only backpedaling for 20 yards.
Challenging
During a cutting drill, you feel like your upper body is twisting too much, causing you to lose speed and balance when you change direction. What should you focus on to correct this?
0.Swinging your arms even more wildly to create momentum.
1.Looking down at your feet to make sure they are right.
2.Keeping your core (stomach and back muscles) tight and stable.
3.Leaning your whole body farther back as you make the cut.
Easy
In sports, what is the best description of 'acceleration'?
0.Running at your top speed for a long time.
1.The ability to stop moving very suddenly.
2.How quickly you can increase your speed from a standstill or slow jog.
3.Being able to run for a long distance without getting tired.
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Frequently asked questions
What grade level is "Speed & Agility Drills"?
Speed & Agility Drills is a Grade 7 Athletics & Wellness lesson on ExcelOS.
What will I learn in Speed & Agility Drills?
Run a basic speed and change-of-direction drill.
Is "Speed & Agility Drills" free to practice?
Yes. You can read the tutorial preview for free, and signing up for a free ExcelOS account unlocks the full tutorial and all practice questions with instant feedback.
How many practice questions are included with Speed & Agility Drills?
This lesson includes 25 practice questions across multiple difficulty levels, each with instant feedback and explanations.