Exercises to improve Speed – Agility and speed Training Workouts

Thanks for coaching us!!! Appreciated!

Can we have a video on complete workout/plan please?

Like something we can follow on daily basis, e.g. Monday Strength, Tuesday Footwork drills etc…

Thank you so much man, this video is exactly what I’m looking for and I’ll definitely tuning into your channel from now on ���� You earned a sub!

Love your stuff! Using many of these routines for my son during winter break from his club. I love what you do for your audience. Thank you!

In my games i feel like i could score much more goals if i accelerated quicker like i feel like i run fast but i just start slow and react slow

All of these exercises are extremely effective. I’ve been following a similar program to get back into trail running and I noticed benefits immediately. You’re not just increasing your speed but also strengthening the connective tissue(s) of your feet, calves and ankles. Nicely done.

Hey, I’ve been running everyday now for 6 days now and I already feel proud of myself, but I have a question, I’m kinda worried for my muscle will it affect my muscles too much, I do calisthenics 2x upper body 1xlegs and abs almost everyday, also I do weighted bodyweight? Ty

Thank you for the upload, whether it helps or doesn’t I’m grateful! It would appear you’re talking about cognitive ability, ultimately keeping your mind in shape! Through physical conditioning

Loved everything about this video form, speed, exercises, rest, etc. EXCEPT that it’s done on concrete!! Everything else is spot on.

1.Lateral hop, left 16 reps, right 16 reps
2.squat jump 16 reps
3.vertical hops, left 16 reps, right 16 reps
4.burpees 16 reps
5.lateral jump 16reps
6.jumping lunges 16 reps
7.agility dots 16 reps
8.mountain climb 16 reps
(×2 ) two round ✌

all that every day running made you less explosive. there is really no power/speed in your runs. Sry you could do better with your genetics and body structure

Guys, these drills don’t increase your vertical. You have to do exercise which really strengthen your muscles to produce force. So, do squats, deadlifts and calf raises.

How to improve speed
Find a dog
Disturb the dog
Run
You’ll need to do this daily.
Next tip find cops
Take a stone
Throw at the car window
Run
You’ll need to do this daily.
Soon you’ll observe you have beaten bolt.
If your trying to run fast during a soccer game
Irritate the most aggressive and angry player of the opposing team.
Imagine he is a dog
Run away from him

This guy is such a great motivation. I love the way he teaches health motivation, and life tips in general. I just posted a vlog a few days ago about how to get off your butt and go do something. I’d love if any would want to support!!

Actually a partner is NOT necessary for the third drill. All you need is google slides, and pictures of arrows that are pointing in different direction. You just randomly put the pictures into the google slides(one picture per slide) and then apply transitions to each slides. It is important to set random transition time for each direction picture and also set it to “after last animation”. That imitates the receiver/running back sees a tackle and the time is random, so it would be like the player is running and he sees the defender unexpectedly and make up decision and execute. And then just randomly change the slide order. This drill applies not only to football but some of other sports as well.

duude ur awsome! i don’t exersize much but this video just. encourages me to kinda get into it more!!! >:) let’s get this bread! keep being amaizing bro

I couldn’t even do one full round last week. But I kept going on. It’s my fifth day and I can do both the sets but I have to take a five minute break in between the sets. One more week and I am sure I can follow him without taking any breaks. I feel sooo good!:)

I started training my sprint speed with a sprinter and they run with such big strides it’s so hard to get used to running with big strides

Very nice exercises

I would recommend incorporating this method

#12REACT Response Training

To improve your response speed

Download the app from: http://www.12react.mobi

Select 3 exercises you want to work on

For each exercise, give a number and each time the number on the screen changes you perform the following exercise

You can catch up on more options by using the links at the bottom of the app

You can add more numbers or letters to your workout

You can also change the speed the numbers change on the screen by long pressing the set and adjusting it to the workout program

And of course, add more sets to work varied

I’d love to hear your opinion on the app and method

More examples of training can be found on the channel

http://www.youtube.com/12react

All the best Coach Agmon and #12React Reaction Workout team

Do suicides count. Suicides are basically running to a certain point before turning around rapidly the. Darting back before doing this three times before going farther than the last time.

Hi there, I want to know if Episoketren System, will really work for me? I notice many people keep on talking about this popular training program.

I play volleyball and used to do long jump and triple jump… if you ever trained for track, sprinting or volleyball you seen all these since preseason. These exercises do work so I can tell from experience this coach knows what he is saying. Also these are not all exercises there are for increasing vertical nor speed. I think this is a good video and informative.

Coming from a track and field athlete I do those for warm ups everyday and is it just me or is his form not correct just trying to make sure so others get correct form so that y’all don’t get injured or hurt. Any runner who does these think that the form is not correct or what

does this help in building speed too? cz im an athlete and im completely out of practice due to quarantine and i really need to practice my endurance and speed to run faster also improve my endurance..

I like your approach of agility training! You still see too many mistakes during agility training. We use 4 elements to train the agility. Cognition, decision making, reaction speed and COD. Combining more than one of these 4 elements in your training has a huge improvement in agility.

There were race tournaments in our school today… I was called on the track and took my position… I was standing on my place but i wasn’t active at all… There was no stress in my mind and I didn’t give it my all… I ended up being at 3rd place… Idk what happened but my body was too weak and unready to run..this happened to me a few times as well so plzz someone help me overcome this problem

Thanks. This would also be great for kids to do. Do you have any series focused on kids for helping to keep them active during the summer??

I’m not even sure where to begin. All’s I can say is, wow, 1M likes for what is, at best, a poor video. First, he seems like a nice guy-I’ll give him that. But for someone who supposedly is a CSCS and trains athletes I would expect him to know better. Plyometrics on concrete? Really? C’mon, man. One of the first principles of plyometric training is to be sure to perform the exercises on an appropriate surface-and concrete AIN’T one of them.

Second, he gives some general recommendations on work-to-rest ratios. He starts by saying use a 1:1 approach-that is, 10 seconds of activity followed by 10 seconds of rest. Then (and I can only assume he realized what a faux pas he had made) he offers a 1:2 work-to-rest ratio. While better, I don’t know a single strength and conditioning coach who knows anything about plyometric training who prescribes these exercises using such a ratio. Not only is a more appropriate ratio more like 1:6 or 1:8, but these are much more along the lines of what the governing body of strength and conditioning here in the US (National Strength and Conditioning Association) advises. The paramount principle in all of plyometric training is INTENSITY and if you are not recovered between sets, you will not be able to go at maximum intensity, and therefore you will not get out of the drill all that is intended.

Third, as he finally pointed out at the end of video, none of the drills he was performing are especially revolutionary. Look up any plyometric video on YouTube and you’ll see the same exercises. At the very minimum, please give some suggestions for sets and repetitions-or total ground contacts. And as I mentioned above, get off the damn concrete!!!

Lastly, please give credit where credit is due. Those exercises he demonstrated at the beginning involving the painter’s tape were developed by John Frappier of Fargo, ND; and then made popular by plyometric guru Don Chu in his book Jumping Into Plyometrics. Make no mistake, Frappier had already put together (what he called the 4-Square Pattern) a beautiful progression of bilateral and unilateral plyometric drills involving that same “cross-shaped” pattern demonstrated above. But whereas this guy doesn’t propose any particular list of footwork drills, Frappier actually developed entire micro and macrocycles of plyometric training using this basic pattern.

Frappier pioneered and commercialized speed, strength and conditioning in the late ’80s and throughout the ’90s and into the 2000s with his revolutionary program called the Acceleration Program, a combination of incline treadmill training, plyometric training and strength training using proprietary strength equipment. His purpose-built treadmills reached a 40% grade, up to 30 mph, and were built to withstand the rigors of training hundreds of athletes per day, at the highest level. Most people-strength coaches included, don’t understand or appreciate the concept and purpose of incline treadmill training, but suffice it to say, it allows for targeted, specific neuromuscular training that you simply can’t do in a traditional weight room setting.

Trust me, I was there: there was no sports performance training industry in in the late ’80s and early ’90s, and Frappier’s program quickly grew into the go-to program for professional athletes looking to take their careers to a whole new level. It was-and still is-the world’s largest single network of sports training franchises and is the only one that is protocol-driven and results-based. Nowadays-perhaps due to massive impact the Acceleration Program had on the industry-you find “speed, strength and conditioning specialists” on every corner. Sadly, many of them haven’t a clue what they’re doing. In short, John Frappier was so far ahead of the industry that many of the training tactics that are popular today are tactics woven into the Acceleration Program since 1990.

With that, I’ll end. Like I said, he seems like a nice bloke. He’s standing on the shoulders of the giants who’ve come before him and I hope he appreciates it.

P.S. Get off the concrete

Hi there, have you considered Episoketren System yet? Just do a google search. On there you’ll discover an awesome suggestions about how exactly you can increase your soccer technique. Why don’t you give it a chance? maybe it’ll work for you too.

ground reaction time is very late while jumping and body alignment is incorrect pls make sure that before uploading any video do it correctly so that other can learn perfect and safe from you, right Sit

1:38. 2( 1:55), 3( 2:11) 4( 2:19)² note: 1to1 or 1to 2 rest. 4( 4:05) 5( 4:19) 6( 4:35) 7( 4:56) 8( 5:13) 9( 5:24) 10( 5:40)² 11( 6:00) 12( 6:12) 13( 6:45)

this is a very vague approach to plyos and speed. 10 sec on and 10 sec off is not speed training. loved some of the stuff here though. very beginner and good place to start if you already know the basics like coordination and skipping. Make sure to research each exercise to see how its supposed to be done from other reputable perspectives! Also make sure to choose exercises wisely in order to be able to fimd and insert progressions from thos basic moves into your workout so you can advance!
-a director of collegiate strength and condition program

Thank you so much for making this video!
I’ve seen all these exercises before but never tried them in this sequence, has made a huge difference to my stamina. I rlly noticed the effect after a few weeks but each time I did these I forced myself to finish them. Would defo recommend this to anyone trying to improve stamina or leg endurance

I am going to do this exercise for a week. I am gonna edit this and post what if feeling.
Day 1: This was actually yesterday. I did the workout. I held a little break and did the second part too. It was really tough. After I did it I was sweating like crazy. I took a cold shower.

Day 2: Today is day 2. I did the whole workout. My body was sore before the workout, and now it is destroyed. I’m gonna take a cold shower, so I don’t feel so sweaty. I haven’t seen a change in my endurance YET, but I won’t give up. See you tomorrow.

I can’t run outside due to covid so I’ll make this a routine instead since the comments are quite positive about it’s effectiveness…..

Nice stuff. Problem is, you lead off with the statement that agility drills require an element of variance and reaction to a stimulus and the only drill that addressed it was the last one!

I’m really unhealthy so want to get fit but I’m also very scrawny so don’t want to be loosing weight (apart from on my belly and moobs 😉 )..what’s the best thing for that?.. on a buget:-D

First day and my legs gave out after the burpees, Lockdown has F’ed my fitness levels! I’ll get back, trust me I’ll get it all Back In Shaa Allah! LET’S GOO LADS!

Not here for Basketball/football�� I’m here for volleyball ��. Because of Quarantine I’m a complete beginner in Volleyball again, but that’s not going to stop me from playing.

Btw this workout is really helpful for me. I don’t need such equipments to use, also sorry for my bad english writing. ��

How to be faster
Find Sergio Ramos
Throw stuff at him
Run away
Next
Find the dirtiest player on the opponent team
Slide tackle him
Run away
Try not to get killed
Then you will be faster than me
And I am S P E E D

I just tried this workout. It was damn hard. But I have a feeling that when I finish this workout without stopping, I will become faster and have great endurance and agility than the old me.