agility training exercises

The 10 Best Agility Training Exercises for Explosive Speed

Have you ever wondered how some athletes develop explosive speed and apply it to their careers? Well, the answer is not far-fetched. Agility training exercises enable them to accelerate towards a direction, then change course by decelerating instantly.

You can rewrite your career story within a short time after participating in the agility training program. Although it doesn’t happen overnight, your momentum and transformation from a low level to a higher one will pay off over time. That is what will eventually differentiate you from other athletes.

 

Key Takeaways

Agility training exercises are groups of workouts that aid the improvement of speed, coordination, explosive power, and other sport-related skills. These training programs are suitable for all athletes, including high school sports enthusiasts. To maximize the benefit of this training, you need to include the workouts as part of your training schedule. Doing this will increase your foot speed and improve your sporting skills.

 

Table of Contents

  1. High-Knee Drills (Forward Running)
  2. Side-to-Side Drills (Lateral Running)
  3. Lateral Plyometric Jumps
  4. Jump Box Drills
  5. Dot Drills
  6. Shuttle Runs
  7. Tuck Jumps
  8. L Drill
  9. Agility Balls
  10. Balloon Drills

 

agility training exercises

Image Source: Amazon

Now let’s delve into the best agility training exercises that can help you gain explosive speed.

 

     1. High-Knee Drills (Forward Running)

If you are an athlete looking to develop speed and foot coordination, you should focus on this agility training program. Whatever sports you participate in, high-knee drills can help you become better in your area of specialization.

Doing this exercise is simple. It involves running with your knees raised higher in a forward direction. While performing the drills, ensure that your landing is always on the balls of your feet. To make this workout effective, your arms must be involved, as they are the main drivers that push you forward.

 

     2. Side-to-Side Drills (Lateral Running)

You cannot overemphasize the strong effect of lateral running when talking about the best agility training exercises for speed. It significantly improves your knee and ankle stability.

If you hope to see yourself in the court one day or are already professional, side-to-side drills are for you. With the aid of a horizontally laid ladder, you can do this exercise. It helps to improve your form and quick sideways movement.

Just like the forward running, you should target landing on the balls of your feet consistently, with your arms directed to the front.

 

     3. Lateral Plyometric Jumps

One of the best workouts for agility and speed that has been effective for ages is lateral plyometric jumps. It works to improve your balance, explosive power, and coordination simultaneously. All it requires is your natural body weight.

Plyometric jumps are advanced agility training for the speed required by any athlete that needs power and coordination. Performing this workout after warming up thoroughly generates effective results. A lateral single-leg hop is an ideal way to maximize the benefit of this exercise. It is one of the best agility training exercises.

 

     4. Jump Box Drills

This is a suitable drill for hamstring muscles and quads. You can begin with a slower tempo and increase until you reach your limit. It involves keeping your knees over your toes while you jump high in a swift manner.

When landing, ensure you are doing so on the balls of your feet. Do this exercise using the VertiMax jump box for 30 seconds. This exercise is greatly attached to your ability and endurance.

agility training exercises

Source: Men’s Journal

     5. Dot Drills

Leg strength is essential for any athlete that wants to achieve agility and explosive speed. That is what you gain from dot drills. This set of workouts strengthen your knees and ankles, thereby increasing your stability.

You can be highly confident going into any sporting event, especially football, and basketball. First, you’ll need a tape to make an ‘X’ sign on the floor, similar to a five-on dice pattern. You can as well use a mat for this workout.

Begin this drill with a warm-up using both feet simultaneously. Then, you can proceed to hop on one foot following the X pattern.

 

     6. Shuttle Runs

Shuttle runs contribute to the improved performance of athletes that participate in stop-and-go sports. With agility training exercises such as this, you will be injecting high-intensity drills to improve your agility, speed, and endurance.

Practicing this exercise requires a wide space to set cones 25 yards apart from each other. With this material in place, you will run from the first cone to the other up to 8 times. While on these drills, consider including forward and backward runs and touch-return run.

 

     7. Tuck Jumps

This agility exercise for speed is the simplest you can do to build power without using fitness equipment. Tuck jumps engage the hip flexor and core that support knee movement and strengthen the quadriceps muscles.

To do this exercise, you need to slightly bend your knees while standing with your feet shoulder. With the knees bent, jump up while your knees move closer to your chest halfway into the air.

 

8. L Drill

Fitness enthusiasts recognize this agility training as cone drills. If you have a fitness coach, chances are you will be familiar with this exercise. The reason is that coaches introduced it to help their trainees become skilled with changing directions swiftly. The positive side of it is that you can maintain high speed simultaneously.

To do this drill, you need at least three cones set apart in the form of an L-shape. Begin at a minimal speed from the first cone. Then increase your pace before you make a turn to the next checkpoint (second cone). Ensure that you make a sharp cut at both checkpoints before sprinting back to the starting point.

 

9. Agility Balls

This agility training exercise works differently from others. It involves bouncing agility balls against the wall. The ball is not like a regular ball that you expect to come back to you in the same position. Therefore, expect to run in different directions the ball goes whenever you throw it to the wall.

As easy it sounds, agility balls change your direction every time it hits the wall. The act of chasing to catch the ball helps you to develop strong legs for fast movement. This drill is most suitable for hand-eye coordination and stable heart performance among the available agility training exercises.

 

10. Balloon Drills

In this drill, you need a minimum of two inflated balloons floating in the air. It requires that you have a pattern that you follow when you hit the balloons. For example, never touch a balloon twice in a row, and you must prevent either from touching the ground. You can combine this drill with a bodyweight squat or a burpee if it looks too simple.

You can do this drill with children to make it fun-filled. Also, doing this with many balloons makes it more challenging. This exercise is explosive and effective for developing a good heart rate.

 

Conclusion

Agility training exercises lift your status as an average athlete to an outstanding one if you are consistent with them. It is every athlete’s dream to be the best in their respective fields. Including the above workouts in your exercising routine will see you skyrocket your career faster than you imagine. These are tested and trusted training to build agility, speed, strength, and endurance.

 

Enjoy this Article? You May Also Like:

Submit a Comment

Your email address will not be published.

LEANER, FASTER, STRONGER.

How to lose weight, get shredded and build an astonishing physique, using nothing more than a jump rope at home.

Success!

Elevate Shred

ELEVATE SHRED 

Your portable jump rope coach showing you how to lose weight, get shredded and build an astonishing physique, using nothing more than a jump rope and your mobile phone.

Success!

Spring deals - Elevate Rope

Spring Is here.

Want to get up to 25% discount on our most popular jump ropes?

Discount Code: Elevate10

Independently verified
318 reviews