Speed & Agility Training Tips

Developing speed and agility is not dependent on strength. From tennis to football, athletes can perform better by working on improving speed and agility to increase acceleration and movement. To achieve the best results, alternate speed and agility training days with strength training and warm up thoroughly before getting started.

  1. Speed

    • It is said that athletes can be divided into two muscle-type groups: fast-twitch fiber athletes and slow-twitch fiber athletes. While all athletes possess both types of muscle fibers, good sprinters are engage more fast-twitch fibers, while marathoners use their slow-twitch fibers. Interval training is a great way to develop speed. Interval training breaks down a workout into sections of fast-paced and slow-paced activities. Using uphill sprints or parachute runs that add resistance can help improve speed.

    Agility

    • Agility is how quickly the body can move and change directions to adjust to new circumstances. Running backs in football need agility to break through a hole that opens up as do tennis players who need to adjust to various speeds, spins, and bounces during a rally. To improve agility, perform drills that require you to constantly change direction. Draw a cross on the ground with chalk and hop into each quadrant during a 30-second span. Work clockwise, counterclockwise and in other patterns to force your mind to be aware of your body and what it needs to do. Activities that engage a mind-body connection will improve agility the most. Give each quadrant a number or name and have a drill partner call out what the next step needs to be. Use agility balls--bouncy rubber balls with nubs--for a workout routine. They give an untrue bounce, forcing you to react to catch them.

    Combining Speed and Agility

    • Obstacle courses are a great way to improve both speed and agility. They require a person to go through a series of sprints in different stages. So a person will need to run, sprint, hurdle, shoot through tires or rope grids and keep moving. Avoiding swinging boxing heavy bags is another way to keep awareness while speeding through an activity.