Looking to improve your agility this year but not sure how? In partnership with Gridiron Elite Training’s Coach Burgos, we’re bringing you a four-week training routine for athletes who want to take their game to a completely new level and really progress when it comes to agility and quickness in particular.

Coach Burgos, Gridiron Elite Training:

“When it comes to speed training, you first need to establish a baseline before beginning to dive into the more challenging workouts. Follow these rules throughout the workouts to building dominating top speed for your sport:

  • Don't be tired - when you are speed training, train either before practice or on a day when you are not fatigued.
  • Keep each exercise under 10 seconds - if you go over, you naturally start performing at less than 100%, pushing your motor unit recruitment and energy systems away from the ones that build speed.
  • Full recovery - after each drill, rest. You should rest longer than you think you need to. Make a goal to have enough of a recovery so each set is just as fast and explosive, or better than the previous one.
  • Stop and move on - I can’t stress this enough. When you start feeling slow, less explosive or tired, then call it a day with that drill and move on to the next. Remember the goal from the third rule, the goal is not to get tired, the goal is to get better!
  • Mechanics and technique for acceleration include:
    • Foot contact behind the hip.
    • Body angle at 45 degrees / straight line from heel to neck.
    • Chin to chest.
    • Head down.

Remember the programme goals:

  1. Increase top speed, acceleration and proper technique.
  2. Increase fast-twitch muscle fibre recruitment, turnover and knee.

We want you to get the most out of the programme. Record yourself doing the workouts and track you progress. We are in this together!”

Speed Development Drills

Before each workout complete the following speed development drills:

  1. Stationary quick arm swings 2 x 15 seconds.
  2. Quick high knees 2 x 15 yards.
  3. Butt-kicks 2 x 15 yards.
  4. A skip 2 x 15 yards.
  5. Lateral shuffle 2 x 15 yards (each way).
  6. Carioca 2 x 15 yards.
  7. Backpedal 2 x 15 yards.
  8. Wall leg drives 2 x 10 seconds.
  9. Alternating leg drive combo 2 x 10 seconds.
  10. Foot fire linear right / left 1 x 10 seconds each.
  11. 10 yard sprint x 2.
  12. 20 yard sprint x 2.

WEEK 1

Training workout 1:

  1. Single cone sprint drill 3 x 10 seconds.
  2. W drill 4 total (two each way).
  3. Figure 8 drill 3 x 10 seconds.
  4. Single cone sprint drill into 10 yard sprint x 4.
  5. Slalom weave drill x 4 (two each way).

Training workout 2 (2-3 days after workout 1):

  1. Lateral shuffle 3 x 10 seconds.
  2. Run shuffle run x 4 (two each way).
  3. 5 – 10 5 pro shuttle x 4 (two each way).
  4. T drill x 4 (two each way).
  5. Single leg lateral ski jumps 2 x 10. li>

WEEK 2

Training workout 1:

  1. Single cone sprint drill 4 x 10 seconds.
  2. W drill x 6 (three each way).
  3. Figure 8 drill 4 x 10 seconds.
  4. Single cone sprint drill into 10 yard sprint x 6.
  5. Slalom weave drill x 6 (three each way).

Training workout 2 (2-3 days after workout 1):

  1. Lateral shuffle 4 x 10 seconds.
  2. Run shuffle run x 4 (two each way).
  3. 5 – 10 5 pro shuttle x 4 (two each way).
  4. T drill x 4 (two each way).
  5. Single leg lateral ski jumps 2 x 10.

WEEK 3

Training workout 1:

  1. Resistance bands scissor kicks 3 x 10 seconds.
  2. X drill x 4 (two each way).
  3. 4 corner drill 3 x 10 seconds.
  4. L drill x 4 (two each way).
  5. Single leg jump rope side to side 2 x 1 minute (each).

Training workout 2 (2-3 days after workout 1):

  1. Resistance bands wide outs 3 x 10 seconds.
  2. X drill x 4 (two each way).
  3. Stop and go drill x 4 (two each side).
  4. Single leg hops to 10 yard sprint x 4 (two each leg).
  5. Single leg up the ladder to 10 yard sprint x 4 (two each leg).

WEEK 4

Training workout 1:

  1. Resistance bands scissor kicks 4 x 10 seconds.
  2. X drill x 6 (three each way).
  3. 4 corner drill 4 x 10 seconds.
  4. L drill x 6 (three each way).
  5. Single leg jump rope side to side 3 x 1 minute (each).

Training workout 2 (2-3 days after workout 1):

  1. Resistance bands wide outs 4 x 10 seconds.
  2. X drill x 6 (three each way).
  3. Stop and go drill x 6 (three each side).
  4. Single leg hops to 10 yard sprint x 6 (three each leg).
  5. Single leg up the ladder to 10 yard sprint x 6 (three each leg).

It’s always recommended to warm-up before any training and cool down afterwards. You can download Gridiron Elite Training’s recommended stretches here.