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Speed / Agility Drills for Improvement

Speed / Agility Drills for Improvement
Forums » Workout Programs
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5-19-2010 2:55AM
Messages: 55

Hi -

What drills can you do for foot speed, quickness and agility?





5-19-2010 2:55AM
Messages: 30

Found these on Sport Fitness Advisor. They recommend 5 sets of 10 reps for each drill.

1. Basic Sprints
Set 2 cones out 10-20 meters apart. Sprint from one cone to the next and slowly jog back to the start. Vary the start of the sprint to make the drill more sport specific. For example...

Face backwards, lie down, jump up, pretend to receive a pass, jump to head a ball etc.

2. Rolling Start
Exactly the same as above except you jog for 10 meters before sprinting. This drill is specifically designed to enhance acceleration rather than speed off the mark. Try running backwards or side stepping as well.

3. Up Hill Sprints
In competition the first few strides are crucial. Running up a slight hill (about 30 degrees) helps to develop power and acceleration. Keep the distances short (10-15 meters) and allow extra rest between sets and reps. Resistance chute used with speed and agility drills

An alternative to uphill running is a resistance parachute. Resistance chutes are one of the most popular and effective training aids for sprinters. If it's adjustable it can be used to develop power for sprint trainers or even long distance runners.

4. Down Hill Sprints (Over speed training)
Down hill speed and agility drills help to develop leg speed and co-ordination. This is sometimes referred to as over-speed training. Keep the distance short (10-15 meters) and make sure the hill is only slight.

An alternative method of over-speed training is to use elastic cords. An Over-Speed Trainer consists of a pulley system to provide a smooth build up of speed. It enables the sprinter to move at a rate greater than 100% of their usual top speed. It can also be used to provide resistance much like uphill sprints.

5. Hollow Sprints
Set 5 cones out in 30 meters intervals. Sprint 30 meters, jog 30 meters, sprint 30 meters and jog 30 meters to the final cone. Walk back to the start and repeat.

6. Cruise And Sprint
Mark out a distance of 100 meters. From the start gradually accelerate to reach full speed at about 60 meters. Sprint all out for the final 40 meters.

Reduce the number of repetitions for this exercise as it takes longer to complete.

7. Ladder Drills
speed ladder A ladder is a simple training device that helps to improve co-ordination and leg speed. It can be used for a number of speed and agility drills and is particularly useful for sports such as tennis and basketball that requires fast and co-ordinated footwork.

8. The Snake
Set up a series of 6-8 cones in a straight line about 1 meter apart. Weave through the cones, turn and weave through back to the start.

9. Follow The Leader
A training partner and large area is required for this drill. Have your training partner jog, run and sprint randomly over a large area. You must try to shadow her as closely as possible. This is an excellent drill that helps to develop reaction time, acceleration and speed endurance.
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