As summer winds down and the new school year approaches, student-athletes have a valuable opportunity to gain a competitive edge before tryouts, practices, and games begin. Whether your child plays football, soccer, basketball, volleyball, lacrosse, baseball, softball, or another sport, speed and agility are critical performance factors that can separate good athletes from great ones.

The weeks leading up to the school year are ideal for focused athletic development. With fewer academic demands and greater scheduling flexibility, athletes can dedicate time to improving acceleration, change of direction, reaction time, balance, coordination, and overall athleticism.

This 6-week speed and agility plan is designed to help athletes build a strong foundation, improve movement efficiency, and enter the season confident and prepared for competition.

Help Your Athlete Start the School Year Strong

Why Speed and Agility Training Matters

Many athletes assume that simply playing their sport is enough to improve performance. While practice is important, sport-specific activities alone often fail to develop the movement mechanics needed for elite athletic performance.

Speed and agility training helps athletes:

• Improve first-step explosiveness

• Accelerate faster

• Change direction efficiently

• Enhance body control

• Improve reaction time

• Reduce injury risk

• Build confidence during competition

Athletes who train speed and agility consistently often perform better in game situations because they can react more quickly and move more efficiently than their competitors.

The Structure of This 6-Week Program

This training plan follows a progressive approach:

• Weeks 1-2: Movement Fundamentals

• Weeks 3-4: Acceleration and Change of Direction

• Weeks 5-6: Game-Speed Performance

Athletes should complete 2-3 sessions per week with at least one recovery day between training sessions.

Weeks 1-2: Build the Foundation

The first two weeks focus on movement quality and athletic fundamentals.

Many young athletes have never been taught proper sprint mechanics or efficient footwork. Developing these skills early creates a foundation for future performance gains.

Dynamic Warm-Up

Before every session:

• High knees

• Butt kicks

• Walking lunges

• Leg swings

• Arm circles

• Skips

Complete each exercise for 15-20 yards.

Sprint Mechanics Drills

A-Skips

Focus on knee drive and posture.

Wall Drives

Develop proper acceleration angles.

Marching Drills

Improve rhythm and coordination.

Perform 2-3 sets of each drill.

Agility Fundamentals

Ladder Drills

• Single-step runs

• Lateral runs

• In-and-out patterns

Cone Movement Patterns

• Forward sprint

• Side shuffle

• Backpedal

The goal is clean movement, not maximum speed.

Strength Development

Add basic bodyweight exercises:

• Squats

• Push-ups

• Planks

• Glute bridges

Strength provides the foundation for explosive movement.

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Weeks 3-4: Develop Acceleration and Quickness

Once movement mechanics improve, athletes can focus on producing force more effectively.

Acceleration is often the most important speed component in youth sports because athletes rarely sprint long distances during competition.

Sprint Training

10-Yard Sprints

Perform:

• 6 repetitions

• Full recovery between efforts

Focus on explosive starts.

20-Yard Sprints

Perform:

• 4 repetitions

• Maximum effort

Concentrate on driving forward aggressively.

Agility Drills

Pro Agility Shuttle

This drill develops:

• Change of direction

• Body control

• Acceleration

T-Drill

Improves:

• Lateral movement

• Coordination

• Balance

Box Drill

Athletes sprint, shuffle, and backpedal around cones.

Reaction Training

Add reactive components:

• Partner point drills

• Color call drills

• Tennis ball drops

Reaction speed often separates top performers from average athletes.

Strength and Power

Introduce explosive exercises:

• Jump squats

• Broad jumps

• Skater jumps

• Medicine ball throws

Athletes should focus on quality and control.

Weeks 5-6: Game-Speed Performance

The final phase prepares athletes for competition by combining speed, agility, and reaction skills into sport-like scenarios.

Multi-Directional Speed Work

Athletes should perform drills that require:

• Sprinting

• Cutting

• Reacting

• Accelerating

Examples include:

Mirror Drill

One athlete leads while another reacts.

Chase Drill

Athletes compete to catch a partner over short distances.

Reactive Cone Drill

Athletes change direction based on visual cues.

Advanced Agility Training

Combine multiple movement patterns:

• Sprint

• Shuffle

• Backpedal

• Sprint again

These drills simulate real-game movement demands.

Conditioning for Athletes

Conditioning should support speed rather than diminish it.

Recommended options:

• Short sprint intervals

• Shuttle runs

• Tempo runs

Avoid excessive long-distance running that may negatively impact explosiveness.

Recovery Strategies

Recovery becomes increasingly important as intensity rises.

Athletes should prioritize:

• Quality sleep

• Hydration

• Proper nutrition

• Mobility work

Recovery is where adaptation occurs.

Weekly Training Schedule Example

Monday

• Dynamic warm-up

• Sprint mechanics

• Speed drills

• Core work

Wednesday

• Dynamic warm-up

• Agility drills

• Reaction training

• Strength exercises

Friday

• Dynamic warm-up

• Speed development

• Competitive drills

• Recovery work

This schedule allows sufficient recovery while maximizing performance gains.

Common Mistakes Athletes Make Before the Season

Doing Too Much Too Soon

Athletes often attempt to train at maximum intensity immediately after a period of inactivity.

Gradual progression produces better long-term results.

Ignoring Recovery

More training is not always better.

Recovery is essential for performance improvement.

Skipping Warm-Ups

Cold muscles are less efficient and more susceptible to injury.

A dynamic warm-up should never be skipped.

Focusing Only on Conditioning

Many athletes spend hours running but never work on acceleration, agility, or movement mechanics.

Speed training should be a major component of preseason preparation.

Why Professional Speed and Agility Training Makes a Difference

While athletes can complete basic drills independently, professional coaching helps maximize results.

Experienced coaches can identify movement inefficiencies, correct technique errors, and create individualized training plans based on an athlete’s age, sport, and goals.

Structured speed and agility programs also provide accountability, progression, and sport-specific development that many athletes cannot achieve on their own.

For Michigan athletes preparing for fall sports, working with qualified performance coaches can provide a significant competitive advantage heading into tryouts and the regular season.

Get Ready for Your Best Season Yet

The weeks before school starts are one of the most valuable training periods of the year. Athletes who invest in speed and agility development now often enter the season faster, more confident, and better prepared to compete.

Whether your goal is making the varsity team, earning more playing time, or simply becoming a better athlete, a structured 6-week speed and agility plan can help you achieve measurable improvements before the first whistle blows.

Schedule an Athletic Performance Assessment

Frequently Asked Questions

How many days per week should athletes train speed and agility?

Most athletes benefit from 2-3 dedicated speed and agility sessions per week with adequate recovery between workouts.

At what age should athletes begin speed training?

Athletes can begin age-appropriate speed and movement training as early as 7-8 years old when programs focus on proper mechanics and athletic development.

Can speed and agility training help prevent injuries?

Yes. Improved movement mechanics, balance, coordination, and body control can help reduce the risk of common sports injuries.

Which sports benefit most from speed and agility training?

Virtually every sport benefits, including football, soccer, basketball, volleyball, baseball, softball, lacrosse, hockey, and track and field.

How long does it take to see results?

Most athletes notice improvements in movement efficiency, quickness, and confidence within 4-6 weeks of consistent training.

Schedule an Athletic Performance Assessment

Find out where your athlete stands and receive a customized development plan focused on speed, agility, strength, and overall sports performance.