Speed and agility are crucial for athletic success. This speed and agility program is meant to align with the strength training, power, and metabolic conditioning programs described in other articles. The volume gradually increases as the training year progresses, as do the intensity and complexity. Agility training moves from basic skills to reactive drills as you get closer to your season.
With speed and agility training, the focus needs to be on perfect technique and speed of movement. This requires small volumes and complete recovery between sprints.
Off-Season
Block 1
Day 1
Warm up for 10-15 minutes with mobility exercises
High Knee Walk: x10 yards
High Knee Skip: x10 yards
Falling Start: 3x10 yards
Day 3
Warm up for 10-15 minutes with mobility exercises
Shuffle right/left: x10 yards each
Backpedal: x10 yards
Sprint, stop, sprint: x5+5 yards
Day 5
Warm up for 10-15 minutes with mobility exercises
High Knee Walk: x20 yards
High Knee Skip: x20 yards
Mini-hurdle acceleration drills: x10 yards
Falling Start: 3x20 yards
Block 2
Day 1
Warm up for 10-15 minutes with mobility exercises
Mini-hurdle acceleration drills: 3x10 yards
Falling Starts: 3x20 yards
Standing Starts: 3x20 yards
Day 4
Warm up for 10-15 minutes with mobility exercises
Falling Starts: 3x30 yards
Shuffle right/left: 1x10 yards each
Shuffle right/left + turn and sprint: 2x5+10 yards each
Backpedal: 1x10 yards
Backpedal + turn and sprint: 2x5+10 yards
Block 3
Day 1
Warm up for 10-15 minutes with mobility exercises
Bounds: 3x20 yards
Mini-hurdle acceleration drills: 3x10 yards
Falling Starts: 3x20 yards
Standing Starts: 3x20 yards
Day 4
Warm up for 10-15 minutes with mobility exercises
Mini-hurdle stride length drills: 3x40 yards
Standing Starts: 3x40 yards
Shuffle right/left + turn and sprint: 3x5+10 yards each
Backpedal + turn and sprint: 3x5+10 yards
Pre-Season
Day 1
Warm up for 10-15 minutes with mobility exercises
Bounds: 3x20 yards
Mini-hurdle acceleration drills: 3x10 yards
Standing Starts: 3x20 yards
Resisted Starts: 3x10 yards
T-Drill: 3x
Day 4
Warm up for 10-15 minutes with mobility exercises
Mini-hurdle stride length drills: 3x40 yards
Standing Starts: 3x40 yards
Resisted Sprints: 3x40 yards
5-0-5 Drill: 3x
In-Season
Day 1
Warm up for 10-15 minutes with mobility exercises
W Drills: 3x
T Drills: 3x
Reactive Agility Drills: 5x
Day 4
Warm up for 10-15 minutes with mobility exercises
2-Up 1-Back Agility Drill: 3x
Zig Zag Agility Drills: 3x
Reactive Agility Drills: 5x
