3 Essential Agility Drills for Chicago & Suburban Workouts

The Penalty Box, HIIT Grid, Agility Ladders, and good old Duck Tape are my go-to tools that I use regularly with clients, whether in the comfort of your home or in my Functional Strength & Conditioning Class at I Noah Training in Countryside. Its versatility allows for diverse exercises targeting agility, strength, and power. If you’re in Chicago neighborhoods like Gold Coast, River North, or West Loop—or the Western Suburbs like La Grange, Hinsdale, and Burr Ridge—there’s a good chance you’ve seen me bring these simple yet powerful tools to enhance your workouts. They are perfect for keeping workouts fresh, challenging, and fun. If you’re looking to improve your coordination, agility, and cardiovascular health, here are three drills you can do at home.

Start with the Fwd, Fwd, Back, Back Drill (see below), which works on quick directional footwork. Another drill is the 1-2-2-1 Drill (see below), where you move laterally through the boxes, focusing on balance and foot speed. Lastly, the Fwd, Fwd, Side, Side, In, In, Back, Back Drill (see below) incorporates forward, lateral, and backward movement, helping to build agility and coordination in every direction. These drills are simple yet effective, and if you don’t want to invest in a Penalty Box, HIIT Grid, or Agility Ladder right now, grab some tape and create a grid on your floor to get started. 

Agility Drill: Fwd, Fwd, Back, Back 

This agility drill will help improve foot speed, coordination, and lower body strength. Here’s how to perform it:

1. Start by standing behind the Penalty Box in an athletic stance—legs slightly bent, hips hinged, and weight evenly distributed on your mid-foot.
2. Leading with your right foot, step forward into the first box, followed by your left foot stepping into the parallel box.
3. Next, step back out of the box with your right foot, then with your left foot, returning to your starting position.
4. Repeat this sequence—forward right, forward left, back right, back left—continuously for the prescribed number of reps or duration.
5. Once completed, switch and lead with the opposite foot.

This drill enhances balance and body control while challenging your agility and endurance.

Agility Drill: 1-2-2-1 

The 1-2-2-1 agility drill is designed to improve lateral movement, speed, and coordination. Here’s how to execute it:

1. Start on one side of the Penalty Box with your outside foot positioned outside the box. Keep your legs slightly bent, hips hinged, and maintain a strong mid-foot connection.
2. Move laterally by stepping your outside foot to the side, then quickly place two feet into the first box.
3. Transition smoothly as you place two feet into the second box, staying low and controlled.
4. Finish by stepping one foot outside of the opposite side of the Penalty Box.
5. Keep the movement fluid and repeat this side-to-side motion.

As the drill becomes easier, increase your speed or challenge yourself by looking forward instead of down. This will enhance your body control and reaction time while building agility.

Agility Drill: Fwd, Fwd, Side, Side, In, In, Back, Back

This agility drill enhances footwork, coordination, and balance. Here’s how to perform it:

1. Start on the back side of the Penalty Box. Keep your legs slightly bent, hips hinged, and maintain strong mid-foot connection.
2. Begin by stepping forward with your right foot into the first box, followed by your left foot into the parallel box.
3. Step out to the right side with your right foot, then follow with your left foot stepping out to the left side, so you’re positioned outside the Penalty Box.
4. Step your right foot back into the box, followed by your left foot, returning to the starting boxes.
5. Finally, step back with your right foot outside the box, then step back with your left foot to return to the start.
6. Repeat this movement for the desired number of reps or set duration.

To make the drill more challenging as you improve, increase your speed or try to maintain forward focus, which will sharpen your reaction time and body control.

3 Essential Agility Drills for Chicago & Suburban Workouts

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3 Essential Agility Drills for Chicago & Suburban Workouts