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: 3×10 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: 3×20 yards

Block 2

Day 1

• Warm up for 10-15 minutes with mobility exercises
• Mini-hurdle acceleration drills: 3×10 yards
• Falling Starts: 3×20 yards
• Standing Starts: 3×20 yards

Day 4

• Warm up for 10-15 minutes with mobility exercises
• Falling Starts: 3×30 yards
• Shuffle right/left: 1×10 yards each
• Shuffle right/left + turn and sprint: 2×5+10 yards each
• Backpedal: 1×10 yards
• Backpedal + turn and sprint: 2×5+10 yards

Block 3

Day 1

• Warm up for 10-15 minutes with mobility exercises
• Bounds: 3×20 yards
• Mini-hurdle acceleration drills: 3×10 yards
• Falling Starts: 3×20 yards
• Standing Starts: 3×20 yards

Day 4

• Warm up for 10-15 minutes with mobility exercises
• Mini-hurdle stride length drills: 3×40 yards
• Standing Starts: 3×40 yards
• Shuffle right/left + turn and sprint: 3×5+10 yards each
• Backpedal + turn and sprint: 3×5+10 yards

Pre-Season

Day 1

• Warm up for 10-15 minutes with mobility exercises
• Bounds: 3×20 yards
• Mini-hurdle acceleration drills: 3×10 yards
• Standing Starts: 3×20 yards
• Resisted Starts: 3×10 yards
• T-Drill: 3x

Day 4

• Warm up for 10-15 minutes with mobility exercises
• Mini-hurdle stride length drills: 3×40 yards
• Standing Starts: 3×40 yards
• Resisted Sprints: 3×40 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