Athletes in various sports require a combination of agility and speed for top performance. Agility is commonly defined as the ability to quickly change directions without significant loss of speed, balance or body control; speed is the ability to reach and sustain a high velocity of movement. Training for agility and speed can be achieved with a variety of exercises and can be customized to match the sport-specific demands.
Resistance Speed Training
Resistance speed training uses equipment and implements to build power and strength by improving the function of the neuromuscular system and the muscle-firing patterns used during speed and agility. The goal of resistance speed training is to improve speed-strength and stride length by using a given resistance provided by a parachute, bungee or weight sled. For these training exercises, you attach the resistance, with the given harness or attachment, and complete a series of drills or sprints at a high intensity. After completing a specific number of sets and repetitions, remove the resistance and perform another set of drills at a higher speed.
Cone Drills
Cone drills are some of the most effective agility training exercises. Athletes in numerous sports, including soccer and football, benefit from cone drills. Use two to five cones positioned in a specific pattern to practice acceleration, deceleration, balance and change of direction. Adjust the patterns of the cones based on sport-specific movements and demands. The sprint lateral shuffle is a popular cone drill that has cones set up in a zigzag formation, requiring an athlete to sprint to a cone, decelerate and change directions to accelerate to the next cone. This cycle is repeated until the athlete reaches the end of the cones.
Strength Training
One of the most important factors to speed and agility is the ability to produce maximal amounts of power. Strength training is one of the most effective exercise programs for this objective. Common strength-training exercises that can improve speed include Olympic weightlifting movements, such as the squat, dead lift, clean or press. Plyometrics are strength-training exercises involving fast, powerful contractions that improve the function of the nervous system.
Training Ladder
Training ladders are designed with a series of sections that can be used for various footwork and agility drills. You can customize the training ladders for a variety of agility-training exercises, such as lateral drills and forward or backward movements. These ladders can be used on a variety of surfaces, including grass, sand, turf or gymnasium floors. Learn the drill slowly to find the rhythm and then gradually increase your speed.
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