Speed and Agility

In terms of running speed, acceleration can be defined as the rate of change in velocity where an athlete attempts to achieve maximum velocity in minimal time. Typically, the highest rate of acceleration is achieved within the first 8-10 strides an athlete takes with maximal running speed generally reached within 4-6 seconds; this is referred…

Last week we highlighted one of the most effective agility ladder drills for developing quick and coordinated footwork; the ickey shuffle. Once the athlete becomes adept at moving forward as well as backward utilizing the ickey shuffle, the next step is to expand the number of steps utilized which can be useful for developing greater…

One of the tools we like to use at Cactus Camps to help develop foot speed, dynamic balance and total-body coordination is the agility ladder. There are numerous ladder drills which can be employed using this fundamental tool but we have found a few we consider to be our “staple movements”; one of which is…

Last week we introduced a basic foundational exercise that taught proper lateral movement with an emphasis on balance; the stutter step and stick drill. This week we will progress to using quicker lateral movements as well as cutting and changing direction while running. The first drill this week is the same stutter step drill as…

Agility training is all about change of direction as quickly as possible while maintaining one’s balance and one of the best foundational drills for challenging lateral agility is the stutter step and stick drill performed with speed hoops. This drill focuses on lateral (sideways) movement with a balance component followed by a change of direction…

One of the best uses for speed hurdles is to teach the quick, high knee action necessary for sprinting. Another great use for this tool is to use it during warm-ups. One useful drill that opens up the hips and activates the muscles of the legs is the around and over drill which combines a…

The cornerstone of speed and agility work is the ability to rapidly change running speed and direction; a valuable skill to possess when attempting to catch or evade an opposing player as seen in rugby, football and soccer to name a few sports. The transition from a slow running speed to an all-out sprint, or…

While this drill is technically not what I consider a true speed and agility drill, it does have certain applications which can be used to develop physical attributes related to speed and agility work and therefore, I place it in the periphery of my recommended drills. Rolling target practice is basically a throwing game where…

Last time we discussed running I briefly highlighted Fartlek running, where an individual alternates between running at a slow to moderate pace with running at top speed (sprints) in short bursts. This week I wish to discuss a more structured running format that includes both types of running (slow and fast) but which is ideal…