Plyometrics Speed Training

If you're looking for a way to increase your speed and agility, a Soviet training plan for athletes called plyometrics may be an effective supplement to your workout. Plyometrics was introduced to the United States by Fred Wilt in 1975, according to "Esquire" magazine. Consult a doctor before incorporating plyometric exercises into your workout.

Box Jump

To increase your running speed, Neal Pire, author of "Plyometrics for Athletes at All Levels," recommends doing two sets of 10 repetitions of the box jump. Stand directly in front of a gym bench. Bend your knees and place your legs shoulder-width apart, then jump onto the bench, landing on the balls of your feet. Jump back onto the ground, landing on the balls of your feet again, but spending the shortest time touching the ground that you can.

Plyometric Squat

In the video "Plyometric Squat," "Fitness" recommends using plyometrics to tone the legs, thighs and butt, which may help you jump higher and more quickly. Stand with your feet shoulder-width apart, then bend your knees into a squat. Jump as high as you can into the air, then land on the balls of your feet in your original position. Bend into a squat, jump and return to a standing again. Repeat eight times, then do two additional sets.

Depth Jump

Perform the depth jump to increase the speed and height of your jump. Stand on a bench with your feet together. Using your right foot, step off the bench, says Pire. As you land on the ball of your foot, jump up in the air immediately and as high as you can. Repeat, this time with the left leg. Repeat five times on each leg, then rest and do one more set of five jumps on each leg.

Single-Leg Hops

"Shape" magazine recommends doing single-leg hops as part of an agility-building plyometrics workout. Stand with your feet shoulder-width apart, then place your hands on your hips. Lift your right leg in the air and hop in place on your left leg for 30 seconds. Put your right leg down and lift your left leg. Hop on your right leg for 30 seconds. Lift your right leg and hop from side to side for 30 seconds, then switch to the left leg and repeat.