Early in my career working with high-level youth athletes, I often chuckled at the AAU coaches’ performance reports. They all said the same thing: “Athlete is a great team player with raw talent but needs faster feet. Keep working on agility to speed up those feet.” The cherry on top: “Use an agility ladder a few times a week.” Here’s the kicker: faster feet alone won’t improve speed or agility. True improvement comes from effective speed and agility training for athletes, and that’s what you’re here to explore.

Speed and Agility Training For Athletes

First and foremost, you need strong legs. Speed and agility are both power-based outputs. The simple formula for Power = (Force x Distance) ÷ Time. 

If we were looking at a speed test, such as the 40-yard dash, or an agility test, such as the pro agility (5-10-5) test, what variables in the power formula can be changed? 

The distance must remain the same; the time is dependent on how you perform it, leaving the biggest variable to change is Force. 

How do you improve force output?

Stronger muscles. If you are not able to squat 1.5-2.0x, deadlift 1.5-2.5x your bodyweight, and do not have less than a 10% strength asymmetry side to side, let’s start there. Remember: most injuries aren’t caused by lack of flexibility, they’re caused by lack of preparation and one other key reason [Read more here].

Download our free guide to the key do’s and don’ts for preventing common sports injuries, so you can train smarter and stay in the game. [Here].

Once Strength Is Built, Train Power

After building a solid strength foundation, it is time to tap into explosive power. Think of it this way: the muscle is there, ready to produce force, but how quickly it can do that depends on the nervous system. Power training, like Bulgarian split squat jumps, RDL to broad jumps, or simply accelerating the concentric phase of a hamstring curl, improves neural drive. This teaches the body to recruit muscle faster, leading to quicker force production.

Then Comes Speed and Agility Training for Athletes

Now we can talk about faster feet. But here is the truth: speed and agility are not about how quickly your feet move. They are about how much force you apply to the ground and how efficiently you cover ground. Footwork matters for acceleration, deceleration, and change of direction, but fast feet alone do not give you an edge. What matters is force production, movement mechanics, and intent.

Instead of spending time on mindless foot-tapping drills with an agility ladder, use drills that improve patterns specific to your sport. For example, developing a strong crossover step in a pro agility drill can significantly improve your time. A drill like Pedal Break 90 teaches football players how to plant and drive in a direction that directly carries over to on-field performance.

If your goal is to improve top speed, you need to sprint at top speed. Use fly sprints and 20 to 40-yard sprints to train the right qualities. Distances beyond 40 yards do not target top speed in most field sports. If your top speed is solid but your initial burst is holding you back, use drills like half-kneeling or belly starts to target acceleration.

At a minimum, athletes should be doing power-focused movements such as sprints, agility drills, and jump training at least two times per week. Be sure to take full rest between efforts to keep intensity high. Aim to feel at least 90 percent recovered before the next set. For this reason, total volume should stay low to maintain quality.

Final Thoughts

If you want to get faster, more agile, and more explosive, the answer is not faster feet. It is smarter, focused training. Build strength to create the foundation. Train power to unlock speed. Then apply it through movement patterns that match the demands of your sport.

The agility ladder can be a useful warm-up or coordination tool, but it should not be the center of your program. True speed comes from producing more force, moving with purpose, and sharpening mechanics. That is how athletes move better and perform at a higher level.

FAQ: Speed & Agility Training for Athletes

1. Will faster feet alone make me more agile?

No. True speed and agility come from producing more force, efficient movement mechanics, and sport-specific intent—not just quick foot movements.

2. What should I focus on first to improve speed?

Build a strong foundation. Squats, deadlifts, and addressing strength asymmetries create the force needed for faster, more explosive movements.

3. How should I train for acceleration and top speed?

Use power-focused drills like Bulgarian split squat jumps, RDL to broad jumps, fly sprints, and short sprints (20–40 yards). Prioritize rest between efforts to maintain high intensity and quality.

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Author:

Dr. Dillon Caswell, PT, DPT, SCS

Doctor of Physical Therapy | Board Certified Sports Specialist

Hope Evangelist | Top-Selling Author & Speaker | Human Performance Expert