Speed and Agility Training Template

Sample Training Template

  Monday Wednesday Friday

Work

Agility and Acceleration Drills Speed Agility & Speed Endurance

Distance

8-60 sec drills | 10-20 m sprints 30-100 m sprints 20-50 m sprints and agility drills

Recovery

1 - 4 minutes 4 - 7 minute between sprints 1:1 - 1:3 work/rest ratio

Bouts

8 - 15 repetitions 4 - 10 sprints 10 - 20 sprints
  • First 3 training sessions perform two short sprints followed by two longer sprints.
    • Add one short sprint and one long sprint every 2 training sessions.
  • Speed, quickness, and agility program should be based upon several factors:
    • Specific sport requirements
      • Distances (eg: 5-15 m)
      • Work: rest ratios (eg: 1:2 to 1:4)
      • Event duration (eg: 10 to 45 minutes)
      • Intensities (sprint to jog)
      • Agility factors (eg: specific direction changes, body positioning, surfaces),
      • Cues (eg, visual, auditory, kinesthetic)
    • Athletes strengths and weaknesses
      • Test periodically for agility, acceleration, flying speed, and speed endurance
    • Scheduling and recovery restraints
    • Training goals within the time season
  • If sport requires greater aerobic conditioning, speed and agility work can be reduced to twice per week

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