Reflexes can be trained and will improve in performance, just like the muscles that control the cardiovascular system. Top players have an instinctive feel for what is going on in the game and seem to anticipate the next move required. This quality is developed with hours of practice drills to improve speed, agility and quickness to the point they become a natural response of the athlete.
Lower Body Drills
Running, sprinting or jumping a pattern laid out on a field is a classic drill to improve speed, agility and quickness in the legs and joints. Many variations exist, but all have in common the need to coordinate speed with accuracy in maintaining direction. Keeping the body's center of gravity low and the knees slightly bent at all times improves maneuverability during the drills.
Hand and Eye Coordination Drills
The eye tracks a ball and the hand responds by hitting it. Throwing a ball against the wall and catching it, or playing catch with another player are easy agility drills that don't require a lot of equipment. Performing lower body drills beforehand will improve results because the legs might have to move to position the rest of the body to take a stance to hit.
Balance Drills
Balance is an often overlooked component to athletic success. Without good balance, an athlete will not be able to recover position in a contact sport, or reach up and out in a volley. The best drills strengthen the core muscles while engaging the athlete in a mock competition. An example is throwing a football while standing on one leg. Another balance drill is having to shoot a basket while standing on an unstable foam cushion with one or both feet. Balance drills are a good cool down interval after practice.
Progression in Drills
Athletes need constant challenge and progression in speed, agility and quickness drills to improve confidence and performance in competition. You can make the drills harder by timing the drills and attempting to beat your previous time. Course changes make the turns more frequent or put them in different spots. Weight changes make the drill harder when the athlete has to carry a weight or wear a weighted vest during the drill.
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