Agility and Speed Training Workouts – Agility and speed Drills for Sports


Speed, Power, and Agility Training for Athletes 30 Minute Workout

Video taken from the channel: David Clonts


Our Favorite Agility Drills for Runners

Video taken from the channel: The Run Experience



Video taken from the channel: SD Master Trainer


speed agility drills | explosive running SAQ

Video taken from the channel: HellahGood


3 Speed and Agility Drills | Increase Your Speed and Agility With These Drills

Video taken from the channel: 7mlc


5 Best Cone Drills for Speed and Agility

Video taken from the channel: Profect Sports


Daily Speed, Quickness, Agility Workout for Athletes

Video taken from the channel: Nick Waddell

Agility ultimately sets apart the great athletes from the average ones. Improve your explosiveness and speed with these drills and agility exercises. When training for competitive sports, speed and agility drills are great functional training tools that can help increase your competitive edge. Building strength, control, speed, and a quick reaction time are all parts of agility on the field or court that need to be addressed. Functional training is the best way to train the body for a sport, as it has direct application to the type of movements performed during.

Speed and agility training drills are designed to work all your leg and core muscles, as well as the tendons in your body. It is important to train at a level that is equal to your game intensity to help increase your performance and to minimize injury. Cone drills build leg strength and explosion on their one, but it is your intensity and rep scheme that will change the workload. Agility training workouts are an excellent way to develop balance, coordination, strength, and explosive speed.

Check out the Top Benefits of Agility Training for Athletes and how they help sports and other physical activities. Here are our favorite agility training exercises guaranteed to produce maximum results. Also known as L drills, this is a popular speed and agility workout utilized by professional trainers and coaches in developing speed and a quick change of direction.

Begin by setting your cones for the three-cone drill. The exercise involves moving around the cones at differing speeds. We like to use the jump rope to warmup and train speed, agility and quickness. Skipping rope is a great way to work on being light on your feet, increase coordination, rhythm, speed, agility and quickness.

It is also excellent and efficient conditioning. People always say, “5 minutes of jump rope is worth 30 minutes of jogging.”. 5-10-5 Pro Agility Shuttle Drill. Set Up: 3 Cones, 5 yards apart in a straight lineAlso called the 20 yard shuttle, this is one of the most popular drills to measure quickness and agility.

Start by straddling Cone #1 with one hand touching the cone. Sprint to. SPEED TRAINING – AGILITY TRAINING – STRENGTH TRAINING Offering group and individual speed training / strength training sessions we have a wide variety of programs and techniques to help maximize each athletes potential. Keystone Sports Training provides athletes with a perfect combination of instruction and next level equipment. Sample Speed, agility, quickness workout.

A gradual and structured progression is highly recommended for a client that has not incorporated a regimen for speed, agility or quickness. The following SAQ moves can be implemented 2-3 times/week into an existing workout or as a stand-alone workout with a warm-up and cool down. Speed, agility and quickness can make a good athlete, great.

Developing those characteristics takes some time, a well thought out plan and consistent practice. Hopefully some of the drills described in this article will help you expand your exercise library and improve your workouts in the future.

List of related literature:

Treat drills to improve agility in the same manner as speed work.

“High-performance Sports Conditioning” by Bill Foran
from High-performance Sports Conditioning
by Bill Foran
Human Kinetics, 2001

These drills, along with those from chapters 4 and 5, make up a sample program that is meant to give coaches and athletes ideas for agility training.

“Developing Agility and Quickness” by NSCA -National Strength & Conditioning Association, Jay Dawes, Mark Roozen
from Developing Agility and Quickness
by NSCA -National Strength & Conditioning Association, Jay Dawes, Mark Roozen
Human Kinetics, Incorporated, 2011

Examples of speed technique and agility drills for athletes participating in a strength/power phase are depicted in the sidebar.

“NSCA's Guide to Program Design” by NSCA -National Strength & Conditioning Association, Jay Hoffman
from NSCA’s Guide to Program Design
by NSCA -National Strength & Conditioning Association, Jay Hoffman
Human Kinetics, Incorporated, 2011

Here are sample drills used in an agility workout.

“Complete Conditioning for Basketball” by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
from Complete Conditioning for Basketball
by Bill Foran, Robin Pound, National Basketball Conditioning Coaches Association
Human Kinetics, 2007

There are a number of drills that can be used to improve agility.

“Physiological Aspects of Sport Training and Performance” by Jay Hoffman
from Physiological Aspects of Sport Training and Performance
by Jay Hoffman
Human Kinetics, 2002

Skill and agility training Ball-handling drills for 10 minutes followed by light stretching for 5 minutes Jump rope routine 4 x lane agility box drill (see chapter 9).

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

A few examples of the speed and agility training drills are listed later.

“Noyes' Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book” by Frank R. Noyes
from Noyes’ Knee Disorders: Surgery, Rehabilitation, Clinical Outcomes E-Book
by Frank R. Noyes
Elsevier Health Sciences, 2009

Open agility drills should be incorporated in such a way as to help bridge the gap between practice and competition.

“Developing Agility and Quickness” by NSCA -National Strength & Conditioning Association, Jay Dawes
from Developing Agility and Quickness
by NSCA -National Strength & Conditioning Association, Jay Dawes
Human Kinetics, Incorporated, 2019

Secondary methods of speed and agility training include sprint resistance and sprint assistance.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

including plyometric exercises, perturbation drills, technique drills, and sport-specific progression drills.

“ACL Injuries in the Female Athlete: Causes, Impacts, and Conditioning Programs” by Frank R. Noyes, Sue Barber-Westin
from ACL Injuries in the Female Athlete: Causes, Impacts, and Conditioning Programs
by Frank R. Noyes, Sue Barber-Westin
Springer Berlin Heidelberg, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • 5 BEST RUNNING BACK DRILLS FOR JUKES, JUMP CUTS, AND AGILITY!!! ����������������������������������������������������������������������������������

  • Im not actually trying to be rude, but, isn’t the point of a ladder drill to not hit the actual yellow things in between so you can improve your footwork and coordination more?

  • Need some cones? Maximize your training with the best equipment.

    Get our Pro Agility Disc Cone set here:

  • Elite Running Back Football Training: 4 Cone Drill. In this video, we go through a great agility and explosion drill for running backs utilizing 4 cones. Make sure you take your time approaching the cones to get through the drill then go as hard as you can to improve your agility.

  • Nice video
    tried it but I feel pains at the knees when sprinting
    Can you help me out with some fruits or home remedy to solve that?

  • Has anyone used the Episoketren System to improve your soccer technique? Simply just do a search engine search. On there you will find a great suggestions about how you can increase your soccer skills. Why don’t you give it a shot? perhaps it is going to work for you too.

  • Great drills! I’m currently doing it on some concrete, would that be bad for the knees? Or is there no difference doing it on grass or concrete floors?

  • will u please tell us no. of times we should do each drills???? and how much time we should take as a rest between each drills…..10 sec or 30 sec????

  • Thanks for the video. Good info. One question: Shouldn’t the first video be called 5-10-10? The graphic is different than the demonstration? Thanks!

  • Coach, since we’re all in quarantine I’m stuck here with my lawn in which I’m practicing my 40 yard dash. However, the strip is only 25 yards of grass is that enough? Or should I follow the rules of specificity and wait till the park opens and run an exact 40. Thank you

  • 1. 4:23 2x met hips naar voren en 2x normaal
    2. 5:43 2x met hips naar voren en 2x normaal
    3. 6:55 2x met hips naar voren en 2x normaal

  • I have been doing this drills as a warm up for the last 3 weeks and I can tell you that I feel faster and quicker while changing direction and also on the ball, I feel sharper on the ball and I feel faster overall. Really good drills.

  • 4:24 2x met gezicht naar voren en 2x met lichaam meedraaien
    5:44 2x met gezicht naar voren en 2x met lichaam meedraaien
    6:56 2x met gezicht naar voren en 2x met lichaam meedraaien

  • I would like to know your opinion about the boot comparison between the Mizuno Morelia neo 2 and the Nike Phantom venom elite. Thank you so much.

  • Love the content! I also make football training videos! I play for DC United U19’s and make lifestyle, nutrition, and training content!

  • Sir now I starting football at the age of 21 witch first video is help me to improve my skills and it is possible to me for this age to join the football

  • Whoever wants to try this drills.Hit the button.If u guys hit the then u guys must comment which is promise yourself u will do it.All the best guys

  • Great work. How do u increase acceleration coz I take off Very slow but pick up speed after 10 m so what can I do to get me quicker at the starting point?

  • Hi Michael, would it be possible for you to do a video on a workout for strength that us footballers can use to get stronger. Thanks

  • I really enjoyed your videos all the time. I do my personal training after my team training by practicing your train.You are great ��.

  • Always love your speed & agility training videos. Thoroughly enjoyed this one as well and will definitely give it a shot. Alsogoing on a tangent a bit, but I recently injured by wrist while playing when I came down on the ground after tripping. It’s more or less a freak accident-type, but any tips on preventing injury while going to ground? Cheers and keep it up mate!

  • And plus i have one question in my mind from last 2 weeks. That why the hell are you not playing in premier league or MLS? Are they better than you or you just dont wanna play there??? Please answer to my this question.

  • Hey mitchel. Can we do this workout, rapido day one, speed ladder quick feet and some sprints (10-15) in a single training session???

  • Banger of a video mate! Bro I wanted to know what exercises or stretches you do after a game or a training session. Yesterday I played my first match in 2 weeks due to my exams and man I can feel my hamstring, it’s feeling so tight from hip to the heel so bro what’s your post game routine? Cheers.

  • There’s a problem I need help with, when I train and simulate that I’m dribbling against the ” air.” I feel my body shape is a little loose and I’m not tension if you know what I mean, but on the pitch, it’s different. I mean like you can tell by my body shape while I play, I’m all tight up, not loosen enough especially when I go for those body faints and so, my body and my hips are so so tight as if some one is holding me tight or something, however, I’m all calm on the inside, yet I look tense, ain’t loosen up on the outside. Also, it looks like I do so much thinking on the filed, but I don’t. When I go for one of those skill Im pretty damn sure I can do with ease, I end up failing, losing the ball. Ofc that’s all bc my tighten up thing. Please, I need tips on this. I’m pretty sure I’m a decent player, but I can’t help but making it worse and not making a single use of the true player I am on the inside.

    Please don’t pass on this, and help me out with some tips or drills whatsoever

  • Such a helpful vid, thanks bro,, n also Liverpool have got atletico madrid in champions league, ain’t even a Liverpool fan but it’s gonna be taste����

  • Does the size of the ball matter?? I think I have a size 3 or 4 ball that is bouncy and I use it for ball control…. is it the same with a size 5 firm ball??

  • Thanks for your work bro! I have a recommendation. Could you make the video including plan, drills and advices about improve the weaker foot cause i want to improve it within 1 month:D i know that you have 1 video about it, but please think about my recommendation! Always support u ��

  • Whare is your live and which stadium is it and this excise relly punch our legs muscles speed improved only from India thank you and I am requesting for make video with Cristiano ronaldo please if you have time please try on coming videos

  • Hello sir, I’m from India and I’m also an athlete.This video is really very helpful for me. Thank you so much for this video and lots of love to you from India.❤️

  • I really truly loved all your training videos. I have been following the drills for some time and I’m seeing some progress. Also thank you for being such a great inspiration!!! Keep up the awesome work man!!

  • Tiktok all max video gymnastic) (funny video gymnastic) amazing video gymnastic

  • Fastest guy I know.. Kitsap Pumas connect!!! He used to kill us in the SAQ before training started!! HELLA FAST Miss you brother (kasy)

  • Hey Hellah! I’m a footballer (soccer) and I want to get more lean and shredded cause I think that’d really improve my speed and stamina. I’m 16 rn and have pretty bulky muscles and I weigh 75kg and 178cm tall. Around 4 years ago I was skinny and really really fast, but now I have much more bulky muscle and I’m not so fast and agile anymore compared to my teammates/opponents. I think I’d benefit from doing what you did when you were “too” big, losing muscle. I think I’d be faster and more agile since I don’t weigh as much. How should I do?

  • Bruh I too share a similar history. I came to America for college on a track/soccer grant from Africa as well. Unfortunately had personal problems in college and couldn’t dedicate time as much to training but I played professional soccer and used to run sub 22s for 200, my best being 21:40s for the 200m. These drills remind me of soccer lessons back in highschool. I just got into triathlon this year and boy your videos about running are so good. You are a legend.

  • Do popular training course like Episoketren System really work and if so, how effective are they? I have heard many awesome things about this popular training program.

  • Hey man! I’ve seen your video on how your body transformed from big and bulky to (now) lean and very quick and fast. I also want to make that transformation because I’m quite big and fast but I want to get smaller and leaner to have that blistering pace and great agility.
    Can you help me? How should I do?

  • GET FASTER AND MORE EXPLOSIVE WITH THSE DRILLS ‼️ WATCH NOW ‼️ �� �� ������������������������������������������������������������������������

  • TOP 5 LIFTS FOR YOUNG FOOTBALL PLAYERS ‼️ ��������������������������������������������������������������������

  • HOME AGILITY WORKOUT FOR FOOTBALL PLAYERS ‼️ ������������������������������������������������������������������������������������������

  • 10 CATCHING DRILLS FOR ALL LEVELS ��‼️ ����������������������������������������������������������������������

  • 10 RECEIVER DRILLS THAT WILL TAKE YOUR GAME TO THE NEXT LEVEL ����‼️ ��������������������������������������������������������������������������

  • SAND TRAINING FOR FOOTBALL PLAYERS!! ����������������������������������������������������������������������

  • 10 CORNERBACK DRILLS FOR LOCKDOWN SKILLS ‼️��������������������������������������������������������������������������������������������

  • What is the best product or brand to increase your soccer skills? I read a lot of great reviews on the net about how exactly Episoketren System will help you increase your soccer game. Has any one tried using this popular training course?

  • Hi guys, hope you enjoy today’s speed & agility training session. Below are all the components of the session for those who will be taking it on:

    2:30 Warm Up
    3:06 Stretches
    3:24 Fast Feet Exercise 1
    3:45 Fast Feet Exercise 2
    4:06 Fast Feet Exercise 3
    4:23 Speed & Agility Drill 1
    5:43 Speed & Agility Drill 2
    6:55 Speed & Agility Drill 3

    To check out RAPIDO, my full 7 day Explosive Speed training program, click here:

  • Would adding this little routine into my warm-up be a good idea? And could it be done daily or are these “a little goes a long way” kind of drills?

  • Awesome video will give these a try. May have asked before but don’t remember. Any videos with foot drills? Keep up the great stuff so informative.

  • Started running technical trails last year. Thought I was agile, ended up breaking a toe and cracking a knee cap haha. These drills would have been nice back then! On the plus side, I’m certainly more agile now, survival of the fittest I suppose.