The Complete Athlete 1-Year Workout Plan: Speed and Agility Training

STACK Expert John Cissik provides a year-long workout plan for athletes. This article, the fourth of four, covers speed and agility.

Speed and agility are crucial for athletic success. This speed and agility program is meant to align with the strength training, power, and metabolic conditioning programs described in other articles. The volume gradually increases as the training year progresses, as do the intensity and complexity. Agility training moves from basic skills to reactive drills as you get closer to your season.

With speed and agility training, the focus needs to be on perfect technique and speed of movement. This requires small volumes and complete recovery between sprints.

Off-Season

Block 1

Day 1

  • Warm up for 10-15 minutes with mobility exercises
  • High Knee Walk: x10 yards
  • High Knee Skip: x10 yards
  • Falling Start: 3x10 yards

Day 3

  • Warm up for 10-15 minutes with mobility exercises
  • Shuffle right/left: x10 yards each
  • Backpedal: x10 yards
  • Sprint, stop, sprint: x5+5 yards

Day 5

  • Warm up for 10-15 minutes with mobility exercises
  • High Knee Walk: x20 yards
  • High Knee Skip: x20 yards
  • Mini-hurdle acceleration drills: x10 yards
  • Falling Start: 3x20 yards

Block 2

Day 1

  • Warm up for 10-15 minutes with mobility exercises
  • Mini-hurdle acceleration drills: 3x10 yards
  • Falling Starts: 3x20 yards
  • Standing Starts: 3x20 yards

Day 4

  • Warm up for 10-15 minutes with mobility exercises
  • Falling Starts: 3x30 yards
  • Shuffle right/left: 1x10 yards each
  • Shuffle right/left + turn and sprint: 2x5+10 yards each
  • Backpedal: 1x10 yards
  • Backpedal + turn and sprint: 2x5+10 yards

Block 3

Day 1

  • Warm up for 10-15 minutes with mobility exercises
  • Bounds: 3x20 yards
  • Mini-hurdle acceleration drills: 3x10 yards
  • Falling Starts: 3x20 yards
  • Standing Starts: 3x20 yards

Day 4

  • Warm up for 10-15 minutes with mobility exercises
  • Mini-hurdle stride length drills: 3x40 yards
  • Standing Starts: 3x40 yards
  • Shuffle right/left + turn and sprint: 3x5+10 yards each
  • Backpedal + turn and sprint: 3x5+10 yards

Pre-Season

Day 1

  • Warm up for 10-15 minutes with mobility exercises
  • Bounds: 3x20 yards
  • Mini-hurdle acceleration drills: 3x10 yards
  • Standing Starts: 3x20 yards
  • Resisted Starts: 3x10 yards
  • T-Drill: 3x

Day 4

  • Warm up for 10-15 minutes with mobility exercises
  • Mini-hurdle stride length drills: 3x40 yards
  • Standing Starts: 3x40 yards
  • Resisted Sprints: 3x40 yards
  • 5-0-5 Drill: 3x

In-Season

Day 1

  • Warm up for 10-15 minutes with mobility exercises
  • W Drills: 3x
  • T Drills: 3x
  • Reactive Agility Drills: 5x

Day 4

  • Warm up for 10-15 minutes with mobility exercises
  • 2-Up 1-Back Agility Drill: 3x
  • Zig Zag Agility Drills: 3x
  • Reactive Agility Drills: 5x


Photo Credit: Getty Images // Thinkstock

Topics: STRENGTH TRAINING | LOWER BODY | SPEED DRILLS | AGILITY TRAINING | SPEED TRAINING | SPEED WORKOUTS | EXERCISES | MOBILITY | POWER | TRAIN | RECOVERY | SPRINT | STRIDE | INTENSITY | PROGRAMMING