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The Borkowski Agility Series


The Borkowski Agility Series

Increased foot speed, acceleration speed, and transitional speed are all byproducts of these four new agility drills.

So you’ve mastered The Star Drill and are ready for a new, and exciting, agility challenge? If so, it’s time to learn the Borkowski drill, a series of different agility drills all of which use the same cone set up, and all of which will improve your foot, acceleration, and transitional, speed. After all, athletes who transition the smoothest, and quickest, inherently have an edge over their competition.

Now that you’re interested, let’s talk about how to properly set up the Borkowski drill. To do so, you’ll need 5 cones and a 20 yard area. Set up the first cone at the beginning of the 20 yards and then put one cone down every 5 yards (in line with cone 1) until you have covered 20 total yards. Should you need a visual, check out the diagram below:

Now admittedly there are many different variations to the Borkowski drill, but I’m going to show you four of my favorites that cover all of the vital components to agility improvement.

1. Hop Step
The first drill in the series is hands down the simplest. Start on the right side of cone 1 and sprint to the left side of cone 2. Then hop over the cone (2) and sprint to the left side of cone 3, where you’ll hop over the cone (3) and accelerate to cone 4. Repeat the same process by hopping over the cone once again and finish by sprinting through cone 5. Perform this drill from both sides of cone 1 before moving onto the next drill in the series. Yeah, not all that complicated, but there are very few agility drills that will have more of an impact on your acceleration.

2. 360
This drill will force you to lower your hips and move your feet quickly around a cone before hitting the gas pedal. Start on the right side of cone 1 and sprint to the right side of cone 2, where you’ll lower your hips and move your feet to perform a 360 circle around the cone. Once you’ve returned to the right side of the cone, sprint to cone 3 and perform the 360 again. Repeat until you’ve done a 360 around every cone. Then perform this drill from the opposite side of the first cone to ensure that you’re not selling yourself short.

3. Shuffle to Sprint
Believe it or not this drill will require you to transition from a shuffle to a dash. Mind boggling, I know. Start on cone number 2 in an athletic stance facing away from the cones. Shuffle to cone 1 facing the same direction while staying in an athletic shuffle position. Touch cone 1 and sprint 10 yards to cone 3 where you’ll touch the cone and then shuffle back 5 yards to cone 2. Once you’ve touched cone 2, sprint to cone number 4 and touch it. Lastly, you’re going to transition into a shuffle to cone 3, touch it, and then sprint through cone 5 to finish. Just make sure you’re facing the same way during the entire drill and that you shuffle in the other direction on your next rep. Got it? Cool.

4. Backpedal to Sprint
This drill is performed similarly to the shuffle to sprint drill discussed above, but we’re going to replace the shuffle with a backpedal. Start at cone number 2 in an athletic stance facing forward. Backpedal to cone 1 facing forward while staying in a low athletic position. After you touch cone 1, sprint 10 yards to cone 3 where you’ll touch the cone and backpedal back 5 yards to cone 2. Once you touch cone 2, sprint to cone number 4 and touch it. Lastly you’ll backpedal to cone 3, touch it and then sprint through cone 5 to finish. Not too complicated, but the video should help clear up any questions you may have.

And there you have it. Four new agility drills all rolled into one series. Is there anything better than that? Perhaps, but I can’t think of anything off the top of my head. The Borkowski drill series is a great training tool, but just like any other drill, you’ll only get out of it what you put in. Get serious, get out there, get after it, and become a better, more agile, athlete today.

And 1R, should you want safe, NCAA-legal pre-workout supplement options prior to participating in this agility drill, we at OneResult recommend the following supplements:

  1. CytoSport Fast Twitch - Increases power and explosiveness in fast twitch muscle fibers and is caffeine-free
  2. Optimum Nutrition AmiN.O. Energy - Allows you to train harder and longer with beta alanine and is sugar-free
  3. Labrada Beta Alanine Endurance - Improves workout capacity and reduces muscle fatigue


18 / 11 / 2017 1Result