Agility and Change of Direction are trained directly and indirectly in the gym. We use direct methods such as 1 v 1, 2 v 2 and 3 v 3 drills along with games, like tag, while also utilizing indirect methods, such as jumping exercises emphasizing a soft landing and single leg exercises as a means of improving these abilities. 

1. You vs an opponent. We utilize drills where you have to accomplish a task against a live opponent. This will improve your agility  much better than any cone or ladder drill. 

2. Landing Drills. The ability to land softly impacts your ability to change direction at a high rate of speed. The better you are at using your hips to land, the easier it will be to break some ankles on the field! 

3. Single leg exercises. I know you all hate these, but building strength, flexibility and stability on 1 leg will improve your cutting abilities on the field. 

4. Ankle Rocks (warmup). They might seem monotonous, but mobile ankles will allow you to move quickly and powerfully in different directions. Stiff, immobile ankles will slow you down at best and can lead to serious injuries at worse. Do the damn ankle rocks!

5. Core stability exercises. When you are sprinting, you are creating a ton of momentum. When you need to cut or change direction, you need to halt that momentum and redirect it. This requires a strong, stable core. Tighten up!