Improve Agility With Quickness Drills | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Improve Agility With Quickness Drills

November 18, 2012 | Brian Lebo

Must See Basketball Videos

Speed is a difference maker in every sport, from linear speed to the ability to accelerate, decelerate and change direction quickly. Arguably, the biggest contributors to success in sports are quickness and agility. As an offensive player, they are important for creating scoring opportunities; on defense, you need them to effectively guard your opponent.  (See The Art of Deception in Basketball.)

The best ways to develop quickness and agility are as follows:

Strengthen Your Legs

Speed and agility don't really exist outside the context of lower-extremity strength and power; they're a direct result of the amount of ground force an athlete can generate. It's a simple concept: stronger legs generate more force against the ground. 

Perform Quickness Drills

The great thing about quickness drills is that they are limited only by your imagination. Incorporate variations that reflect the demands of your sport for acceleration, deceleration, change of direction and reaction.

Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...
Brian Lebo
- Brian Lebo is the owner and director of Athletic Performance Training Center, a strength and conditioning facility in North Royalton, Ohio. He specializes in helping...
Must See
RGIII Talks About His Legacy
Views: 20,340,071
Perfect Dwyane Wade's Signature Euro Step
Views: 1,305,124
Dashon Goldson: "You Just Gotta Have Heart"
Views: 2,169,569

Featured Videos

Quest for the Ring: University of Kentucky Views: 147,463
Add Core Power for Basketball With Damian Lillard's Med Ball Throws Views: 4,254,658
Path to the Pros 2015: The Journey Begins Views: 23,946
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

More Cool Stuff You'll Like

3 Speed Drills to Help You Sprint Faster and Lower Your 40 Time

A number of speed drills can be used to help you with your 40. The 40 is a test that is used in many sports. It tests you ability to start explosively,...

Rev Up Your Sprint Training With These Complexes

STACK Challenge: 300-Yard Shuttle

ZSeries 10-Minute Workouts: Track Sprints

Increase Your Lacrosse Speed With Multi-Directional Exercises

Sprint Faster With Speed Demons

Get Faster With the Ultimate Stair Workout

Burn Your Competition with This Sprint Workout

3 Speed Workouts to Improve Your Top-End Sprints

Lengthen Your Stride for Maximum Speed

8 Positions to Lower Your 40-Yard-Dash Time

How to Build First-Step Quickness for Baseball and Softball

How to Train for Speed in Cold Weather

10 Reasons Why You're Not Getting Faster

Build Game-Breaking Speed With This Exercise

3 Speed Training Essentials You Must Develop to Get Faster

ZSeries 10-Minute Workouts: The Treadmill Challenge

The Secret to Tom Brady's Newfound Speed

5 Essential Cross Country Workouts Explained

Get Faster With 'The .10 Second Difference' From EXOS

Speed Plyometrics to Help You Run Faster

Get the Most Out of Foam Rolling

ZSeries 10-Minute Workouts: Multidirectional Run

Get More Explosive Off the Line of Scrimmage Like DeSean Jackson

Skipping Drills: The Missing Link From Your Speed Workouts

Here's Why Andre Williams' Breakout Performance Was No Fluke

Ditch the Sprints. Here's How to Build True Sports Speed

Acceleration Drills to Increase Speed

The Speed Drill That Set Up DeSean Jackson's 64-Yard Touchdown

How to Improve Your Basketball Quickness in 5 Minutes

Improve Your Baseball Speed With This On-Field Workout

Previewing the Fastest Draft Prospects of the 2015 NFL Combine

Make Quick and Powerful Cuts Like Adrian Peterson

3 Simple Tips to Improve Your 40-Yard Dash

8 Speed Workout Tips to Get Faster

Improve Your Football 40 Time During the Season

The 5 Elements of a Successful Speed Training Program

The Off-Season Baseball Speed and Agility Workout Program

4 Powerful Band Agility Drills

Linear Speed Drills to Improve Athleticism

How to Safely Decelerate Faster

12-Week Off-Season Baseball Speed Workout

Improve Your Footwork to Improve Football Agility

5 Ways to Spice Up Your Ladder Drills

Stability Training Can Improve Your Agility and Range of Motion

Build Strength for Baseball and Softball Speed

3 Box Drills That Develop True Game Speed

Soccer Speed and Agility Drills for Women