Speed & Agility Drills: The Foundation of Every Great Athlete

David Logan
Aug 2, 2023
3 min read

Updated: 3 days ago

By Spectator Sport | Athlete Development Series

When the game is on the line, speed separates the average from the elite.

Whether you're breaking off the line, chasing down a defender, or cutting into space for a perfect pass, speed and agility give athletes a competitive edge across every sport. Raw talent isn't enough, you have to train for it.

At Spectator Sport, we believe greatness is earned. These drills are for the athletes who show up early, stay late, and grind for every inch. If that’s you, let’s get to work.

Why Speed and Agility Matter

Speed is more than straight-line sprinting. It's explosiveness, reaction time, change of direction, and body control. Whether you play football, basketball, soccer, softball, or track; mastering these elements makes you more dangerous, more dynamic, and more dependable when it counts.

Agility, meanwhile, is your ability to shift gears and move with control. Athletes who train agility develop better footwork, spatial awareness, and injury resistance.

Together, they form a foundation for any serious competitor.

7 Proven Drills to Boost Speed & Agility

These drills are used by top-level coaches, college programs, and elite trainers. You can do them at home, in the gym, or on the field. No excuses

1. 3-Cone (L) Drill

Focus: Lateral quickness, hip turn, body control
How to: Set up three cones in an “L” shape. Sprint to the first cone, touch it, backpedal, turn around the second, and loop around the third cone.
Tip: Keep your center of gravity low and explode out of every turn.

2. Ladder Drills

Focus: Foot speed, coordination, reaction time
Examples:
- Two-feet in each square
- Icky Shuffle
- In-and-Outs
Tip: Don’t rush. Fast feet come from control and rhythm first.

3. Flying Sprints

Focus: Acceleration and top-end speed
How to: Jog for 10 yards, then sprint full speed for 20–30 yards.
Tip: Use a slight forward lean and powerful arm swings to generate momentum.

4. Pro Agility Shuttle (5-10-5)

Focus: Change of direction, burst speed
How to: Start in the middle. Sprint 5 yards right, then 10 yards left, then 5 yards back to center.
Tip: Explode out of each cut with your hips low and chest up.

5. Resisted Band Sprints

Focus: Drive power, first-step explosiveness
How to: Have a partner hold resistance bands at your waist. Drive forward in 5–10 yard bursts.
Tip: Drive knees high and keep a forward lean.

6. Box Jumps + Depth Drops

Focus: Explosiveness, landing control
How to:
- Box Jumps: Explode onto a box or platform.
- Depth Drops: Step off a box and land softly, absorbing force.
Tip: Land quiet, controlled, and balanced.

7. Mirror Drill (Partner Drill)

Focus: Reactive agility
How to: One athlete moves laterally. The other mirrors their motion for 10–20 seconds.
Tip: Stay light on your toes, knees bent, and eyes on the chest.

Train Smart, Not Just Hard

Progress comes from consistency. Start with 3–4 drills, 2–3 times per week, and focus on perfect form. Record your times, measure your performance, and gradually increase intensity. You’re not just building speed, you’re building discipline.

Bonus: Make It Competitive

Want to push yourself harder? Compete with a teammate. Time each other. Track wins. Make the work fun. Because when it’s fun, you stick with it and that’s where the real gains happen.

At Spectator Sport, we don’t just cover the fans and athletes.

We elevate them.

Stay tuned for more athlete development tips, real stories of grit, and expert advice to help you level up your game; on and off the field.