How Can I Increase My Speed and Agility?
Agility and speed can improve your performance. If you work on increasing these abilities, you will be able to achieve the best outcome.
For the best workouts that can help you increase your agility and speed, check out the following exercises that I will be discussing later in this article.
You can also get some ideas about which sports require the least amount of agility and speed.
How can I increase my speed and agility? You can enhance your speed and agility in several ways.
It will depend on different factors such as training experience, fitness level, and body composition, among others.
Ways to Improve Agility and Speed
Foot Speed Drills
To improve your speed and agility, foot rate exercises are important. More flexible feet translate directly into quicker sprints and smoother lateral shifts.
Here are several drills that will make your feet move quicker, varying from basic to complicated.
Jump rope exercises are among the simplest ways to improve the speed, strength, and agility of your feet.
This exercise is ideal when you include it as part of your warm-up or training workout.
To do it as a workout, execute each movement 10 to 20 times, one after the other. This can be repeated several times.
- Stand straight and slightly bend your knees.
- Keep your knees relaxed throughout the activity.
- Jump up and down through the rope. Use your ankles to exert force upon jumping.
- When you gain confidence, jump alternately to the left and to the right.
- Continue with this routine and hop slightly with your right foot in front and to your left. Then, after that, hop your left foot backward and to the right. Then begin again with your left foot forward.
Miniature Hurdle Drill
This kind of foot speed drill is between 6 to 12 inches high. There are two drills that you can use to improve your foot speed and that can increase your speed and agility.
Miniature hurdles are beneficial when you are exercising to build your lower body strength.
This can build solid speed and agility and is a great routine to follow outdoors or even indoors.
It is separated by three to four feet and has six hurdles that are alternately used for short-distance hops.
- Set up 6 to 10 hurdles, leaving a short distance between each. To set up the hurdles according to the size of your foot, leave the hurdles twice the length of your foot in the distance to achieve the best exercising routine.
- Face the hurdles while keeping your knees relaxed and soft.
- To avoid contact with your arms, place them on your hips so that you cannot use them.
- Rise and jump onto your toes one at a time.
- To exert force, use your ankles, as this can boost your movement while hopping over every hurdle. Do the routine repeatedly once you’re comfortable with it.
If you want your hurdles to be challenging, change the position of every hurdle following the distance from each other.
Put the second hurdle twice the length of your feet from the first hurdle, then put the third hurdle three times the length from the second hurdle, and so on.
If you are doing this repeatedly and get comfortable with the routine, try placing each hurdle randomly so that you can get a challenging flow of lower body exercise.
This type of drill is easier because it requires no equipment. However, though this routine is more efficient, it still requires a correct sprinting technique, especially for people who are doing it for the first time.
For this type of drill, you will perform it on an outdoor course of approximately 15-20 yards.
- This drill focuses on one leg at a time, so step forward first with your left leg. Bend your right ankle backward and put your right foot up into your hips.
Swing your leg forward as you lay your right foot on the ground. Step forward with your left leg and repeat the fast leg motion, this time with your right leg.
After you perform this drill for 20 yards, do the fast leg motion, this time with your left leg.
- Perform this routine as well as the fast leg motion on every third step. When you reach 20 yards, alternate between legs, starting with the beginning.
When you feel that you are comfortable with these routines and methods, you can progress or try this routine on the next level or every challenging technique.
Stride Speed Training Drill
This type of drill includes short to long strides within a given distance.
This routine will train you to become fast enough to move through stride cycles while remaining in contact with the ground for a short amount of time.
When you practice this drill on a timely basis, it strengthens your lower back leg as it contacts the ground with your balls of feet.
This also requires repeatedly alternating strides from one foot to another.
- Start the drill with small strides while leaping as fast as you can.
- Slowly move your knees up high, while forcefully driving them up and as you land on your balls of feet.
Med Ball Acceleration Drill
This routine requires a med ball that is approximately 13.7 inches in size. It can increase your speed endurance and support upper body speed over a short period.
- When doing this routine for the first time, use a med ball that you can easily throw or carry. A med ball that is 13.7 inches in size can easily be thrown 10 feet or more from your starting distance.
- Drive the ball out as fast as you can while sprinting. Repeat this stance for 30 yards.
These drills will develop your lower and upper body strength and can give you twice the speed and agility.
Make sure to start from the basics and progress from there.
If you continue practicing and developing these speed training programs, you can build a solid foundation of speed for the long term.