subject: Beginner Quickness And Agility Training Program [print this page] Agility and speed are something that athletes should develop for any sport.
However, very few athletes train specifically for agility. In this article, I will describe a beginner training program that athletes of all levels can add to their normal routine to greatly improve their overall athletic performance and agility.
This program consists of three workouts per week. Each week, the amount of reps will increase. At the start, each workout will should not take more than 15 minutes. As time goes on, the workouts will increase in length.
First Workout:
On Mondays, spend your time on developing both acceleration and explosiveness. In your initial workout, you will complete 2x10m sprints and 2x20m sprints (with resistance, ideally). Maintain very good form. Rest 1min between reps.
Add one shorter and one longer sprint to this workout each week.
Second Workout:
On Wednesdays, youll develop your top speed. Do four 75 meter sprints. Start from a standing stance, and try really hard to keep tight form. Also, keep the non-working parts of your body nice and relaxed. After each run, rest for three minutes.
I can hear you right now: Three minutes?! Thats so much! I know, but one of the central tenets of this workout is that you put all your mental effort into each rep, then give your mind the time to slow down and look back on what you have accomplished and what you need to improve. So, take the full rest time and relax. Next week, you will add one more sprint, and continue increasing like this until you are done with the routine.
Third Workout:
The third workout will help you develop a couple of skills. To start, you should bust out your agility ladder or jump rope and perform some agility drills. Only you know your own ability level, so prescribe yourself agility drills that you know and are used to.
Once you are done with this, sprint 40 meters. As soon as you finish, return to the starting line at a brisk jog. Right as you reach the starting line again, you should start again. Repeat this twelve times.
Dont take too much rest here. The idea is to train yourself to continue to have good form and speed even when your body is tired. So, keep it moving!
Next week, add another rep. Keep increasing the reps by one every other week.
Continue this plan for 6-8 weeks, or until you achieve the desired agility and speed!
