Workout for Speed & Agility


Workout for speed and agility. Train for precision.

Including agility training and lateral movements into your workouts will improve your ability to change direction and move quickly, making you a better athlete or just help you move more efficiently in your every day life! 

Complete 10 reps of each exercise for 3 rounds. Take a 1-2 minute break after each round.  

Lateral Lunge with Sliders: Begin with one foot on a slider and glide out to a lateral lunge bending only the standing leg. Pull your leg back in to come to standing.

*Repeat on the other side. 

Lateral Lunge Toe Touch + Single Leg Hop: Begin in a lateral lunge and draw your knee into your chest as you jump off the ground with your standing leg. Return back to a lateral lunge.

*Repeat on the other side.

Lateral Ski Sliders: Move side to side jumping from one foot to the other while your other leg crosses behind you. 

Side Shuffles: Stay low as you shuffle all the way across your training area and make sure you go both directions!

Ladder Drills: Facing sideways, step one foot in, then the other. Repeat all the way to the end of the ladder and then go back the other way. Think quick feet!

Side to Side Sprints: Sprint across your open training area and at the end stop in a squat, touch the floor then change your direction to run the other way!

Lateral Burpees: Just like a regular burpee but jump your feet out to one side instead of straight back. Alternate sides.