Agility is essential for effective defense and quick transitions. Start with lateral shuffles. Set up two cones 15 feet apart. Begin at one cone and shuffle laterally to the other, staying in a low defensive stance. Perform this drill for 30 seconds, rest for 15 seconds, and repeat for five sets. Focus on keeping your feet active and not crossing them. Next, incorporate the T-cone agility drill. Set up four cones in a T-shape: one at the base, three at the top. Start at the base, sprint forward to the center cone, shuffle to the left cone, shuffle across to the right cone, and backpedal to the starting position. Complete five repetitions, resting for 30 seconds between sets. For reaction speed, use the mirror drill: pair up with a partner and mimic their movements as they shuffle, sprint, or backpedal within a designated area. Perform this for three minutes and switch roles.