Speed and Agility Training
Getting faster requires sprinting fast, and getting more agile requires learning to stop. Neither is what most agility sessions actually train.
Last updated: 1 July 2026
Overview
Speed is trained by moving fast. Agility is trained by changing direction under control, and increasingly under some form of reaction.
Neither is trained well by tired repetitions of a ladder drill at the end of a session, which is what most amateur agility work amounts to.
Quick Answer
Sprint speed improves through short maximal sprints with full recovery, supported by heavy lower body strength work and plyometrics. Agility improves through deceleration training and reactive change of direction drills, not through pre-planned footwork ladders.
Key Points
- To sprint fast you have to sprint fast, when fresh.
- Full recovery between sprint reps is the whole point.
- Deceleration is the limiting factor in most change of direction.
- Ladder drills train coordination, not agility.
- Strength underpins both, because force into the ground is what moves you.
Training maximum speed
| Variable | Guideline |
|---|---|
| Distance | 10 to 40 metres |
| Intensity | 95 to 100 percent |
| Recovery | 2 to 4 minutes between reps |
| Total volume | 150 to 400 metres of sprinting |
| Placement | Start of the session, fully warm |
Sprinting at 85 percent with 30 seconds rest is conditioning. Useful, but it does not make you faster. Maximum speed work needs full recovery, or you are practising running while tired.
Acceleration versus top speed
| Phase | Distance | What it looks like |
|---|---|---|
| Acceleration | 0 to 20m | Forward lean, long push, pistoning arms |
| Transition | 20 to 30m | Gradually rising to upright |
| Top speed | 30m plus | Upright, tall, striking down and back |
Most field sport athletes rarely exceed 30 metres in a straight line, so acceleration is the higher priority. Sled pushes, hill sprints and resisted starts all serve it well.
Change of direction
The bottleneck is almost always braking. You cannot cut hard from a speed you cannot stop from.
| Element | Drill |
|---|---|
| Deceleration | Sprint and stop over 10m, controlled landing |
| Lateral braking | Shuffle and stick, single leg landing |
| Re-acceleration | Cut and drive out, timed |
| Reactive | Mirror drills, react to a partner or signal |
Progress in that order. Pre-planned drills teach mechanics; reactive drills teach the sport skill.
Plyometrics
Plyometrics build the elastic quality that lets you use ground contact efficiently.
| Level | Exercise | Volume |
|---|---|---|
| Entry | Pogo hops, drop and stick | 40 to 60 contacts |
| Intermediate | Box jumps, bounds, hurdle hops | 60 to 100 contacts |
| Advanced | Depth jumps, single leg bounds | 80 to 120 contacts |
Count contacts, keep quality high, and stop the moment landings get sloppy. Plyometrics done tired are just impact.
Where ladders fit
Agility ladders develop foot coordination and are a perfectly reasonable warm up. They do not improve sprint speed or genuine change of direction ability, because the forces involved are far too low.
Use them for what they are. Do not build a speed programme on them.
Common Mistakes
| Mistake | Why it causes problems | Better approach |
|---|---|---|
| Sprints at the end of a session | Too tired to sprint fast | Sprint first, when fresh |
| Short rests between sprints | Turns speed work into conditioning | 2 to 4 minutes between reps |
| Only pre-planned drills | Sport requires reacting | Add reactive drills |
| No deceleration training | The actual limiting factor | Train braking deliberately |
| High plyometric volume too early | Joint and tendon overload | Build contacts gradually |
Frequently Asked Questions
How often should I train speed?
Two sessions a week is plenty, on non-consecutive days, placed when you are fresh.
Do agility ladders make you faster?
No. They improve foot coordination and make a decent warm up, but they do not develop the force production that speed requires.
Should I lift and sprint on the same day?
Yes, and sprint first. Speed work needs a fresh nervous system; lifting can be done fatigued far more successfully than sprinting can.
How long before I see improvement?
Technical improvements in acceleration can appear within a few weeks. Meaningful top speed changes usually take a training block of eight to twelve weeks alongside strength work.
Sources
National Strength and Conditioning Association - https://www.nsca.com/
American College of Sports Medicine - https://acsm.org/