Speed & Agility
245 exercises, from the easiest to the hardest.
Beginner friendly 17
- Agility Ladder — Two Feet In Each Box — Slow Beginner friendly · Agility Ladder
- Ali Shuffle — Slow Pattern First Beginner friendly · Agility Ladder
- Butt Kicks Beginner friendly · No equipment
- Crossover Run — Slow Beginner friendly · No equipment
- Ickey Shuffle — Slow Walkthrough Beginner friendly · Agility Ladder
- Jump Rope — Slow Rhythm Beginner friendly · Skipping Rope
- Acceleration from Walk Beginner friendly · No equipment
- Agility Ladder — Two Feet In Each Box Beginner friendly · Agility Ladder
- Deceleration from Jog Beginner friendly · No equipment
- Fast Feet — Stationary Beginner friendly · No equipment
- High Knees — Stationary Beginner friendly · No equipment
- Mini Hurdle Run — Low Hurdles (15cm) Beginner friendly · Mini Hurdles
- Mini Hurdle Run — Two Feet Each Beginner friendly · Mini Hurdles
- Rotational Step — Walk Through Beginner friendly · Agility Ladder
- Scissors — Walk Through Beginner friendly · Agility Ladder
- Speed Ankling — Stationary Beginner friendly · No equipment
- T-Step — Walk Through Beginner friendly · Agility Ladder
Some experience helps 98
- A-Skip Drill Some experience helps · No equipment
- Agility Ladder — Backward Run — Two Feet Each Box Some experience helps · Agility Ladder
- Agility Ladder — Lateral In-Out Some experience helps · Agility Ladder
- Agility Ladder — One Foot In Each Box Some experience helps · Agility Ladder
- Backward Sprint — Short (10m) Some experience helps · No equipment
- Box Drill — Forward Only Some experience helps · Training Cones
- Cone Slalom — Wide Spacing Some experience helps · Training Cones
- Double Under — Single Attempt Some experience helps · Skipping Rope
- Fast Feet Drill Some experience helps · No equipment
- Figure Eight — Wide Cones Some experience helps · Training Cones
- In-In-Out-Out — Forward Some experience helps · Agility Ladder
- Lateral Footwork Drill Some experience helps · No equipment
- Lateral Shuffle Some experience helps · No equipment
- Low Hurdle Rhythm Run Some experience helps · Mini Hurdles
- Plant and Cut — 45 Degree Some experience helps · No equipment
- Resisted Lateral Shuffle — Light Band Some experience helps · Resistance Band
- Single Leg Hop — Slow Each Box Some experience helps · Agility Ladder
- Split Step — Reactive Ready Some experience helps · No equipment
- 180-Degree Sprint Turn — Fixed Distance Some experience helps · No equipment
- 4-Corner Drill — Sprint Only Some experience helps · Training Cones
- Agility Ladder — High Knees Some experience helps · Agility Ladder
- Agility Ladder — In-In-Out-Out Some experience helps · Agility Ladder
- Agility Ladder — Lateral In-Out — Both Directions Some experience helps · Agility Ladder
- Agility Ladder — Two Feet In Each Box — Maximum Speed Some experience helps · Agility Ladder
- Bounding — Short Distance Some experience helps · No equipment
- Butt Kicks — Sprinting Some experience helps · No equipment
- Carioca Some experience helps · No equipment
- Crossover Run Some experience helps · No equipment
- Deceleration Mechanics Drill Some experience helps · No equipment
- Defensive Slide — Lateral Some experience helps · No equipment
- Fast Feet — Moving Forward Some experience helps · No equipment
- Half-Court Recovery Sprint Some experience helps · No equipment
- High Knee Sprints Some experience helps · No equipment
- High Knees — Maximum Speed Some experience helps · No equipment
- Jab Step and Drive Drill Some experience helps · No equipment
- Jump Rope — Speed Some experience helps · Skipping Rope
- Mini Hurdle Run — Forward Some experience helps · Mini Hurdles
- Mirror Drill — 2m Grid Some experience helps · No equipment
- Speed Ankling Some experience helps · No equipment
- Standing Sprint Start Some experience helps · No equipment
- Star Drill — 4-Point Some experience helps · Training Cones
- Two-Directional Reactive Drill Some experience helps · No equipment
- Wicket Drill — Wide Spacing Some experience helps · Mini Hurdles
- Zigzag Sprint — Wide Angles Some experience helps · Training Cones
- 180-Degree Sprint Turn Some experience helps · No equipment
- 4-Corner Agility Drill Some experience helps · Training Cones
- Acceleration Sprint Some experience helps · No equipment
- Acceleration Sprint — from 3-Point Stance Some experience helps · No equipment
- Agility Ladder — Ali Shuffle Some experience helps · Agility Ladder
- Agility Ladder — Backward Run Some experience helps · Agility Ladder
- Agility Ladder — Ickey Shuffle Some experience helps · Agility Ladder
- Agility Ladder — Scissors Some experience helps · Agility Ladder
- Agility Ladder — Single Leg Hop Some experience helps · Agility Ladder
- Ali Shuffle — Maximum Speed Some experience helps · Agility Ladder
- Alternating Leg Bound — Arm Drive Focus Some experience helps · No equipment
- Arrowhead Drill — Left Break Some experience helps · Training Cones
- Arrowhead Drill — Right Break Some experience helps · Training Cones
- Athletic Stance to Acceleration Some experience helps · No equipment
- B-Skip Drill Some experience helps · No equipment
- Backward Sprint Some experience helps · No equipment
- Box Drill Some experience helps · Training Cones
- Box-Out and Sprint Some experience helps · No equipment
- Cone Slalom Sprint Some experience helps · Training Cones
- Crossover Run — Maximum Speed Some experience helps · No equipment
- Depth Drop to Sprint — Box Height 30cm Some experience helps · Plyo Box / Step Platform
- Downhill Sprint — Gentle Grade (3–5%) Some experience helps · Hill / Slope
- Fast Feet — Box Pattern Some experience helps · No equipment
- Figure Eight Cone Run Some experience helps · Training Cones
- First Step Quickness Drill Some experience helps · No equipment
- Flying Sprint — 20m Some experience helps · No equipment
- High Knees — Moving Sprint Some experience helps · No equipment
- Hurdle Lead Leg at Speed Some experience helps · Full-Size Hurdles
- Illinois Agility Test — Standing Start Some experience helps · Training Cones
- Lateral Shuffle — Reactive Stop Some experience helps · No equipment
- Lateral Shuffle and Touch Some experience helps · No equipment
- Mini Hurdle Run — Alternating Lead Leg Some experience helps · Mini Hurdles
- Mini Hurdle Run — Lateral Some experience helps · Mini Hurdles
- Mini Hurdle Run — Lateral Both Directions Some experience helps · Mini Hurdles
- Neuromuscular Sprint Start Some experience helps · No equipment
- Parachute Sprint — Short Burst (20m) Some experience helps · Parachute
- Plant and Cut Some experience helps · No equipment
- Power Skip Some experience helps · No equipment
- Power Skip — Distance Focus Some experience helps · No equipment
- Power Skip — Height Focus Some experience helps · No equipment
- Relay Baton Exchange Drill Some experience helps · Relay Baton
- Repeat Sprint Set — Long Rest (45s) Some experience helps · No equipment
- Resisted Lateral Shuffle — Band Some experience helps · Resistance Band
- Resisted Sprint — Band — Short Distance (10m) Some experience helps · Resistance Band
- Resisted Sprint — Light Sled (10–15% BW) Some experience helps · Sled
- Skater Jump Some experience helps · No equipment
- Speed Ankling — Progressive Distance Some experience helps · No equipment
- Staircase Sprint — Every Step Some experience helps · Stairs
- Suicide Drill — 5-10-15m Some experience helps · No equipment
- Trail Leg at Speed Some experience helps · Full-Size Hurdles
- Tuck Jump to Sprint — 10m Sprint Some experience helps · No equipment
- V-Cut Sprint Drill Some experience helps · No equipment
- Wicket Drill Some experience helps · Mini Hurdles
- Zigzag Sprint Drill Some experience helps · Training Cones
Advanced 114
- 4-Corner Drill — Sprint + Shuffle + Backpedal Advanced · Training Cones
- 40-Yard Dash Advanced · No equipment
- 40-Yard Dash — from 3-Point Stance Advanced · No equipment
- Acceleration Sprint — Push-Up Start Advanced · No equipment
- Agility Ladder — Backward Run — One Foot Each Box Advanced · Agility Ladder
- Agility Ladder — High Knees — Arms Drive Advanced · Agility Ladder
- Agility Ladder — Rotational Step Advanced · Agility Ladder
- Agility Ladder — T-Step / Crossover Advanced · Agility Ladder
- Alternating Leg Bound Advanced · No equipment
- Arrowhead Drill Advanced · Training Cones
- Block Sprint Start Advanced · Starting Blocks
- Bounding Advanced · No equipment
- Box Drill — Backward Segments Advanced · Training Cones
- Broad Jump to Lateral Shuffle Advanced · No equipment
- Cone Slalom — Backward Advanced · Training Cones
- Cone Slalom — Tight Spacing Advanced · Training Cones
- Cross-Court Recovery Sprint Advanced · No equipment
- Defensive Slide to Sprint Advanced · No equipment
- Diagonal Bound Advanced · No equipment
- Downhill Sprint Advanced · Hill / Slope
- Figure Eight — Tight Cones Advanced · Training Cones
- Flying Sprint Advanced · No equipment
- High Knees — Resisted Band Advanced · Resistance Band
- Hurdle Rhythm Run Advanced · Full-Size Hurdles
- Illinois Agility Test Advanced · Training Cones
- In-In-Out-Out — Backward Advanced · Agility Ladder
- Jab Step with Defender Reaction Advanced · No equipment
- Jump Rope — Double Under Advanced · Skipping Rope
- Jump Rope — Single Leg Advanced · Skipping Rope
- L-Drill Advanced · Training Cones
- L-Drill — Left Lead Advanced · Training Cones
- L-Drill — Right Lead Advanced · Training Cones
- Mirror Drill Advanced · No equipment
- Number Cone Drill Advanced · Training Cones
- Overspeed Sprint — Downhill Advanced · Hill / Slope
- Power Skip — Resisted Band Advanced · Resistance Band
- Pro Agility Shuttle Advanced · Training Cones
- Prowler Sprint Advanced · Sled
- Reactive First Step to Stimulus Advanced · No equipment
- Reactive Stance to Acceleration Advanced · No equipment
- Recovery Lunge at Full Stretch Advanced · No equipment
- Resisted Sprint — Band Advanced · Resistance Band
- Scissors — Maximum Speed Advanced · Agility Ladder
- Scoop Throw to Sprint Advanced · Medicine Ball
- Single Leg Hop — Maximum Speed Advanced · Agility Ladder
- Sled Sprint — Acceleration Focus Advanced · Sled
- Speed Bounds Advanced · No equipment
- Split Step to Lateral Sprint Advanced · No equipment
- Sprint Shuttle Advanced · No equipment
- Sprinting Advanced · No equipment
- Staircase Sprint Advanced · Stairs
- Star Drill Advanced · Training Cones
- T-Drill Advanced · Training Cones
- Treadmill Sprint Interval Advanced · Treadmill
- Visual Tracking Sprint Advanced · No equipment
- W-Drill Advanced · Training Cones
- Wicket Drill — Sprint Acceleration Phase Advanced · Mini Hurdles
- Wicket Drill — Tight Spacing Advanced · Mini Hurdles
- 180-Degree Sprint Turn — Reactive Advanced · No equipment
- 40-Yard Dash — from Push-Up Start Advanced · No equipment
- Acceleration Sprint — Resisted Band Advanced · Resistance Band
- Agility Ladder — Single Leg Hop Each Box Advanced · Agility Ladder
- Alternating Leg Bound — Weighted Vest Advanced · No equipment
- Arrowhead Drill — Reactive Advanced · Training Cones
- Backward Sprint to Forward Sprint Advanced · No equipment
- Block Start with Reaction Stimulus Advanced · Starting Blocks
- Broad Jump to Sprint Advanced · No equipment
- Cross-Court Sprint with Slide Return Advanced · No equipment
- Depth Drop to Sprint Advanced · Plyo Box / Step Platform
- Depth Drop to Sprint — Box Height 60cm Advanced · Plyo Box / Step Platform
- Double Under — Consecutive String Advanced · Skipping Rope
- Figure Eight — Backward Advanced · Training Cones
- Flying Sprint — 40m Advanced · No equipment
- Flying Sprint — Downhill Advanced · Hill / Slope
- Full Sprint Baton Exchange Advanced · Relay Baton
- Full Sprint to Hard Stop Advanced · No equipment
- Ickey Shuffle — Maximum Speed Advanced · Agility Ladder
- Illinois Agility Test — Timed Maximal Advanced · Training Cones
- L-Drill — Timed Advanced · Training Cones
- Loaded Rotational Throw into Sprint Advanced · Medicine Ball
- Mirror Drill — 4m Grid Advanced · No equipment
- Mirror Drill — with Feints Advanced · No equipment
- Multi-Directional Reactive Complex Advanced · No equipment
- Overspeed Sprint — Assisted Band Advanced · Resistance Band
- Parachute Sprint Advanced · Parachute
- Plant and Cut — 90 Degree Advanced · No equipment
- Plant and Cut — Reactive (visual cue) Advanced · No equipment
- Plyometric Acceleration Complex Advanced · No equipment
- Pro Agility Shuttle — Reactive Start Advanced · Training Cones
- Pro Agility Shuttle — Timed Advanced · Training Cones
- Reactive Agility — Auditory Cue Advanced · No equipment
- Reactive Agility Drill — Visual Cue Advanced · No equipment
- Repeat Sprint Set Advanced · No equipment
- Resisted Lateral Shuffle — Heavy Band Advanced · Resistance Band
- Resisted Sprint — Band — Long Distance (30m) Advanced · Resistance Band
- Resisted Sprint — Sled Push Advanced · Sled
- Rotational Step — Max Speed Advanced · Agility Ladder
- Speed Bounds — Over Hurdles Advanced · Mini Hurdles
- Speed Bounds — Short Ground Contact Advanced · No equipment
- Sprawl to Stand to Sprint Advanced · No equipment
- Stair Sprints Advanced · Stairs
- Staircase Sprint — Skip One Step Advanced · Stairs
- Standing Triple Jump Advanced · No equipment
- Star Drill — 8-Point Advanced · Training Cones
- Star Drill — Reactive (coach calls direction) Advanced · Training Cones
- Suicide Drill Advanced · No equipment
- T-Drill — Reactive (signal at each cone) Advanced · Training Cones
- T-Drill — Timed Advanced · Training Cones
- T-Step — Max Speed Advanced · Agility Ladder
- Tuck Jump to Sprint Advanced · No equipment
- V-Cut with Defender Reaction Advanced · No equipment
- W-Drill — Reactive Advanced · Training Cones
- W-Drill — Timed Advanced · Training Cones
- Zigzag Sprint — Tight Angles Advanced · Training Cones
Expert 16
- Bounding — Downhill Expert · Hill / Slope
- Bounding — Weighted Vest Expert · No equipment
- Box Depth Jump to Sprint Expert · Plyo Box / Step Platform
- Depth Drop to Sprint — Maximum Effort Expert · Plyo Box / Step Platform
- Downhill Sprint — Steep Grade (8–10%) Expert · Hill / Slope
- Full-Speed Reactive Complex Expert · No equipment
- Hill Sprints Expert · Hill / Slope
- Parachute Sprint — Max Distance Expert · Parachute
- Reactive Agility — Random LED Light System Expert · No equipment
- Repeat Sprint Set — Short Rest (15s) Expert · No equipment
- Resisted Sprint — Heavy Sled (>30% BW) Expert · Sled
- Resisted Sprinting Expert · No equipment
- Sprint Hurdle Race Pace Expert · Full-Size Hurdles
- Staircase Sprint — Two Steps at a Time Expert · Stairs
- Suicide Drill — 5-10-15-20-25m Expert · No equipment
- Tuck Jump to Sprint — 20m Sprint Expert · No equipment