SPEED & AGILITY

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Most all sports require great amounts of speed and agility to be successful.  Generally, the one who is the fastest or quickest has the greater chance to win.  Obviously, there are many other factors and variables involved in winning and ultimate performance, but speed is an undeniable game changer.
There are several ways to improve speed and agility.  One is to get stronger from the chest to the knees.  This should be the fundamental cornerstone of any good speed and agility program.  Increasing this variable will increase power, power will increase speed, and an increase in strength and speed will aid in agility.  The pyramid below is an idea from Mike Gentry, Assistant AD for Sports Performance at Virginia Tech.

 Strength is the ability to produce maximum force with no time constraints.  Power is          the ability to produce maximum force in the shortest amount of time.  Speed is a byproduct of power in regard to sprinting.  Good technical running mechanics combined with increased lower body power will result in improved sprinting times.  Agility is the change of direction component of athleticism.  Agility results in a combination of all components.   Agility requires great amounts of strength to decelerate, change directions, and produce power quickly and optimally to reach full speed in the shortest amount of time.

All athletes must combine a good strength program with a researched based speed and agility protocol.  Generally, we will complete 2 to 3 days a week of sport speed and agility and 2 days of sport specific conditioning.  However, the frequency, duration, and exercises differ somewhat due to the metabolic and athletic demands of certain sports (i.e., golf vs. soccer).  Below is an example of our offseason training split.
EXAMPLE TRAINING SPLIT

DAY 1:
Total Body Emphasis Lift
Linear Speed and agility
  Example:
Agility: 10yd Stop and Go
Speed: 15 to 25 yard Sprint

DAY 2:
Sport Specific Interval Runs
 Example:
Baseball – 3 sets of 10 reps of 30-yard sprints
Golf – 5 sets of 5 reps of 20-yard sprints
DAY 3: 
Lower Body Emphasis Lift
Non-Linear Speed and Lateral Agility
 Example:
Agility: 5-10-5 Pro Agility Shuttle
Speed: Sprint 5 yards, 45 degree turn right, sprint 5 yards, 45 degree
turn left, sprint 10 yards

DAY 4:
Sport Specific Interval Runs
Example:
Soccer – 5 sets of 10 reps of 60-yard sprints (with 60-yard jog)

 

Volleyball – 3 sets of 5 reps of Vertical jump and 15-yard sprint

DAY 5: 
Upper Body Emphasis Lift
Linear/Non-Linear Speed and Reactive Agility
Example:
Agility: Tennis Ball Drop Reactive Drill
Speed: 20-yard cone weave plus 10 to 15-yard sprint

Adding strength training to your speed program like above is like adding horsepower to your car.  The right strength transferred into the right power will help push your speed limits to a level unknown and ultimate performance.

For access to a 52-week step-by-step sports performance program that covers Strength, Speed, Agility, Conditioning, Team Finishers, and much more click the link below. 

https://oneightyathletics.com/elite1

 

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