Speed agility training should be a combination of exercises that boost explosive velocity, agility, coordination and cardiovascular endurance.

The training moves in this program will make a faster, stronger, and all around more robust athlete. These speed drills are largely plyometric exercises that not only decrease reaction time, but also build stability in ankles, knees, and hip joints to help avoid common sports injuries.

These exercises for quicker feet are excellent for any sport, but especially beneficial for those who play soccer, football, rugby, volleyball and basketball. Any athlete who must move quickly and do frequent direction changes on the court or field will benefit immensely from regularly doing programs like this one.

Do this routine while wearing a weighted vest for a more intense challenge and a significant improvement in performance.


How to do this plan
Start with 15 minutes of cardio to warm the muscles and help prevent injury and strains. Do each exercise for the set number of repetitions, making sure to repeat the exercise on both sides of the body when necessary. Do the entire workout 2 to 3 times through before stretching thoroughly.


15 Single Leg Lateral Hops (on each leg)

15 Squat Jumps

15 Single Leg Ventral Hops (on each leg)

15 Burpees

15 Lateral Jumps

15 Jumping Lunges (alternating)

15 Agility Dots (each leg)

15 Mountain Climbers

Cool Down & Stretch


Do this sports training workout 2-3 times through three times a week, starting a few months before the season if possible.

Always stretch thoroughly after exercising to prevent injuries and strains; this is especially true for athletes who use a wide range of motions in a vast number of dynamic and sporadic situations.