20 Speed And Agility Exercises You Should Do Every Other Day! (Full Workout!)

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Over the past week, we received a TON of great feedback on our “20 Vertical Jump Exercises To Do Every Other Day! (Full Workout)” that we posted last week.

So we decided to do a Speed Training version! If you do the exact exercises in today’s video, you will increase your Speed!

Full Speed Workout Exercise Breakdown

Dynamic Warmup Breakdown:

Knee Pulls - 10 Yards or Stationary

How To Perform: When you walk you will swing your knee up to your chest a stretch to feel your muscles activate. When you are bringing your knee to your chest you will go up on your tippy-toes.

Ankle Pulls - 10 Yards or Stationary

How To Perform: You will lift your leg to your hips and grab your heal and when you lift, stand on your tippy-toes while you are going forward.

Hamstring Kickbacks - 10 Yards or Stationary

How To Perform: Have your hands straight up in the air and then take a step and when you lean forward, go all the way down and touch your toes. You will lift your back leg behind you. An important part is to keep your legs as straight as possible.

Frankenstein’s - 10 Yards or Stationary

How To Perform: When you are walking or stationary you will kick your leg up as high as you can and have the opposite arm out in front of you and you want to try to kick your hand. This motion should be fluent.

Side Lunge - 10 Yards or Stationary

How To Perform: Going laterally you will lunge to one side and only that side going down. Once you go down 10 yards or 10 one way stationary you will switch and lunge the other way.

Form Running Breakdown:

1. High Knees
2. Butt Kicks
3. Butt Kicks To High Knees
4. Power Skips
5 .Backwards Power Skips

Activation Breakdown:

Single-Leg Lateral Hops (Each Leg) - 2 Sets | 10 Reps

How To Perform: Have the markers in a straight line. Then laterally hop over the makers with one foot down and back then switch feet and then do the same. That is one rep.

Single-Leg Lateral Diagonal Hops (Each Leg) - 2 Sets | 10 Reps

How To Perform: Have the markers out in a zig-zag. Then with one foot hop Laterally from one to the other by jumping and landing on the same foot. Go down and back with the same foot then switch feet.

Single-Leg Forward Diagonal Hops (Each Leg) - 2 Sets | 10 Reps

How To Perform: Have the markers out in a zig-zag. Then with one foot hop forward from one to the other by jumping and landing on the same foot. Go down and back with the same foot then switch feet.

Band Kickouts - 2 Sets | 10 Reps

How To Perform: Drive your knee up and then hold at the top as in image one. Once here kick your leg out slightly and then back in as in the second image. Do 10 reps on one leg and then 10 reps on the other.

Quick Feet Alternate - 2 Sets | 10 Seconds

How To Perform: Start with your Left foot alternated over a line.  Fire your Right foot forward while bringing your left foot backward and repeat this motion.  Every time your right foot goes over the line it counts as one rep. 

Fire Hydrants - 2 Sets | 10 Reps

How To Perform: Start with the band around both ankles and in the kneeling position below. From here you will be raising one leg up to the side as high as you can. Like a dog going pee. Do 10 reps on each side.

Plyometric Breakdown:

Ski Jumps - 2 Sets | 10 Reps

How To Perform: Start in a catcher’s stance as in the first photo. Jump as far laterally as possible and land softly on your feet. Gather yourself and immediately explode back.

Single-Leg Lateral Hops - 2 Sets | 10 Reps

How To Perform: Start standing on one leg as in the first image. From here you are going to explode laterally off the one leg and you will land on your opposite leg. From here do the exact same thing going back the other way.

Single-Leg Lateral Same Leg Hops -2 Sets | 10 Reps

How To Perform: Start standing on one leg as in the first image. From here you are going to explode laterally off the one leg and you will land on your SAME leg that you jumped off of. From here do the exact same thing going back the other way.

Eccentric Squats - 2 Sets | 10 Reps

How To Perform: In this phase of the workout do this exercise with your body weight! You will perform a normal squat except on the way down you will go slow (4-6 seconds). Once you hit parallel explode up as fast as you can and reset.

Tuck Jumps - 2 Sets | 10 Reps

How To Perform: Start in a half squat and jump as high as you can and bring your knees to your chest.

Rocket Jumps - 2 Sets | 10 Reps

How To Perform: Jump as high as you can with your hands pointed towards the sky. You should be reaching as if you were trying to touch the ceiling or a basketball rim.

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