Speed & Agility Program.
April 2025. Session Plan 2x/week. 45min.
1. Dynamic Warm-up (5 mins)
- Leg swings, high knees → butt kicks → lateral skaters.
- Spidermans + inchworms.
2. Explosive Acceleration (12 mins)
Focus: Translate vertical/hop power into linear speed.
- Falling Starts (2x15m) – Lean forward, then sprint.
- Resisted Sprints (band or partner) – 2x10m (walk back recovery).
- Flying 10s – Build up to max speed over 10m, hold for 10m (2x total).
- Single-Leg Broad Jump to Sprint (2×5/leg): Jump off one leg → immediate 10m sprint.
3. Change of Direction (COD) (10 mins)
Focus: Sharpen turns with power integration.
- 5-10-5 Agility Drill – 2x reps (rest 30s).
- T-Drill (sprint → shuffle → backpedal) – 2x (rest 45s).
- Plyo COD Drill: Single-leg hop → 180° turn → sprint 5m (2×4/side).
4. Reactive Agility (8 mins)
Focus: Game-speed reactions under fatigue.
- – Mirror Drill – (Partner shadows lateral/forward/back movements) – 3x20s.
- – Ball Drop Reaction Sprint – Another player drops ball, player sprints to catch on 1st bounce (3x each).
5. Deceleration/Landing (10 mins)
Focus: Reduce injury risk + improve deceleration.
- Single-Leg Hops to Stick Landing – 2×6/leg.
- Quick-Stop Drills – Sprint 5m → abrupt stop (knees bent, hips back) – 5x.
- Eccentric Landings: Drop off 12″ box → immediate lateral shuffle. 2 ea way.
6. Cool-Down (5 mins)
- Foam roll + dynamic stretches.
This is why you’re doing this program:
Improved but Asymmetrical Agility (505 Test)
- Faster 505 times (-0.15s R / -0.10s L) show progress, but left turns lag slightly.
- Plan Fixes:
- Extra left-turn emphasis in COD drills (e.g., plyo COD with 180° left pivots).
- Unilateral power work (single-leg bounds) to balance strength.
Power Gains Not Fully Translating to Agility (Vertical Jump +6cm, Hops +6cm)
- Stronger jumps/hops, but agility can improve further.
- Plan Fixes:
- Plyometric COD drills (e.g., single-leg hop → sprint turn) to convert power into quick direction changes.
- Resisted sprints to boost acceleration out of turns.
Reactive Agility Under Fatigue (Game Readiness)
- Testing lacked sport-specific reactions.
- Plan Fixes:
- Ball drops/mirror drills to train decision-making at speed.
- Potential conditioning integration (e.g., 505 tests post-sprint) to mimic late-game demands.
Injury Resilience (Deceleration Control)
- Single-leg hop asymmetry (>10%) raises injury risk.
- Plan Fixes:
- Eccentric landings + stick drills to improve knee/ankle stability.
- Quick-stop mechanics to protect joints during cuts.
2024 Testing 👇
Agility / Plyometrics
Drill | Sets/Reps/Rest | Training intensity | Foot contacts | |
Week 1 Complete 2x/week (not consecutive days) | Lateral ankle hops | 2x15ea / 40s | Low | 90 |
Jump backwards (continuous) | 5×6 / 60s | Low | ||
Fwd cone jumps (continuous) | 5×6 / 60s | Low |
Drill | Sets/Reps/Rest | Training intensity | Foot contacts | |
Complete 2x/week (not consecutive days) Week 2-3 | Lateral ankle hops | 2x15ea / 40s | Low | 114 + 4x15m “505 agility” |
Jump backwards (continuous) | 5×6 / 60s | Low | ||
Fwd cone jumps (continuous) | 5×6 / 60s | Low | ||
Tuck Jumps | 4×6 / 60s | Moderate | ||
505 agility speed (image👇) | 2xR / 40s 2xL / 40s | Moderate |
Drill | Sets/Reps/Rest | Training intensity | Foot contacts | |
Complete 2x/week (not consecutive days) Week 4-6 PROGRAM | Lateral ankle hops | 2x15ea / 30s | Low | 158 + 6x”505 agility” |
Jump backwards (continuous) | 5×6 / 60s | Low | ||
3 way split jumps | 3×12 / 30s | Advanced | ||
Fwd cone jumps (continuous) | 5×6 / 60s | Low | ||
Tuck Jumps | 4×8 / 60s | Moderate | ||
505 agility speed (image👇) | 3xR / 40s 3xL / 40s | Moderate |
Strength & Performance