Speed and Agility Tips, Get Moving Faster

Speed and Agility Tips, Get Moving Faster

How can an athlete improve their speed and agility?

How often should an athlete do speed and agility workouts?

In this article I will address those two questions. But first you have to decide just what level of athelete are you. What do you want to gain from these exercises. for example, I am a runner so I am always looking to shave time off my races. The next factor to consider is, what sport are you applying your self to. Examples would be Running, Track and field, Football, Basketball, etc…

Because I am a trail runner , I run distances between 3 and 8 miles per day. I will be writing about my level, and what I am looking for to gain speed and agility, to become a better athlete.

As a trail runner I am looking for speed up hills and decelleration down hills and agility to move around objects that are in my way on the trail.

I am a firm believer that strength training is essential to get stronger, prior, or along with speed and agility training, to help reduce injury.

Agility gives us the ability to start and stop, and change directions at a rapid pace. I need to be able to change directions around rocks and trees on the trail. I would like to do this without injury to my joints and soft tissues in my feet and legs.

Agility training would be plyometrics, jumping and leaping in bounds running through cones.

A work out, I complete 2x a week include

  • Burpees
  • log jumps
  • squat jumps
  • ski jumps side to side

For a lower impact exercises you can use the medicine ball.

One thing you dont want to do is over do it, if you are fatiqued or tired the rest of the day, it was too much.

I personally like to supplement with a good Post Workout Recover Drink .

Other supplements I use for my trainings are

Protein drink this protein drink is easy on my digestive system. I dont feel as if a rock is sitting in my stomach, and it is very gentle.

For energy, I drink a caffeine free energy drink called V-16

I have used these products for 6 years and researched them out to be very safe and effective.

Now lets talk about some speed drills.

Your speed session should eleiminate any long distance running

the point of the speed session is to be explosive for a short distance. You do not want your body in a fatiqued tired state.

Should be a quick short burst with rapid changes in direction.

You should be using your max strength (squats)

You will need hip mobility (Hurdle walks)

Always use correct form over speed, never sacrifice your form.

Use the 10% rule

You will need a strong core

When speed training always remember

Resistance training for acceleration

Stopping is exercises that bend the ankle,knee,hips ( weight room exercises, lunges, squats, hip openers, etc)


This workout below is direclty from (www.bodybuilders.com) this is a sample from the site that has a workout to follow.


  • General warm-up and mobility work
  • Sprint build ups (short distances at 50-80%)
  • Max effort sprinting (5-40m per set, 1 minute recovery per 10m, 200-350m total volume)
  • Cool down and static stretching


  • General warm-up and mobility work
  • Med-ball throws (forward overhead and backward overhead, 2 sets of 10 each)
  • Plyometric drills (2-3 exercises, 1 set of 10 each, full recovery)
  • Cone drills (2-3 exercises, 2 sets each)
  • Cool down and static stretching




“Speed training tips” by Vern Gambetta

Leave A Response