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The Lionel Messi agility workout


10-12 cones and a side stepper.


Position the cones in two lines. Fasten the side stepper to your ankles. On completion, turn to work back along the grid.


Do the drill backwards or use a ball and dribble around the cones.

SETS 3 (plus a final set done without the side stepper, with 3-minute recovery between each set)

REPS 6 (with no recovery between each rep)

SAQ International are the established leaders in Speed, Agility and Quickness training. For more information visit

The Lionel Messi training guides:
Move like Messi
Prime your legs to twist and turn through any gap
Train like a superstar: Essential cardio
Eat like a superstar: Muscle fuel