Link to Speed & Agility Drills Youtube Video
Why Speed and Agility Training?
- To improve Running, Sprinting, & Agility Form
- Will improve Athletic Coordination
- Injury Prevention
Linear Speed Drills (Video of Drills in Link Above)
- Track Arms – Lock L’s, Rotate at the Shoulder
- A March – As Leg Goes Up / Same Side Arm Goes Back
- Bounce with Feet and Arms Moving Correctly / High Knees In Place – 100% effort while Pumping
- Wall March – Lean into Wall – Drive Knees into Chest – Heels stay off the ground
- Skipping / A Skips / A Bounds
Agility Drills (Video of Drills in Link Above)
- Angles & Edges -Keep a Big Chest / Eyes Up /Feel the Weight Shift – Progress to Reach & Touch – Hop, Reach, Touch
- Quick Hands – Bang the Drum!
- Quick Feet – How many steps can you get in?
- Shuffle – Stay low / Feet Under Hips —— Power Shuffle – Force through Ground with Down Field Foot
- Quick Shuffle – How many steps can you get in?
- Back Pedal – Stay Low / Stay on Balls of Feet / Hands through the Hips
- Quick Pedal – How many steps can you get in? —- Progress to Variations
More Essential Drill Work
- Jump Ropes – Develops Coordination and Quick Feet
- Speed Ladders – Develops Proprioception: Teaching the Brain & Body to work together
Programming
- The Bulk of the Tech Work happens at the VERY BEGINNING of your Off-Season Programs
- Some Drills are used throughout the year
- —— Continue to fine tune Arm & Leg Running Technique / Wall March
- —— Skips / Quick Feet Drills
- —— Jump Ropes and ADD Speed Ladders ALL YEAR ROUND
- Drills can also be used as a GREAT WARM-UP Option!