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The 4 Week Speed and Agility Training Plan

Get quick feet and improve running speed with this four-week training plan.
Speed agility drills

If your workouts are focused on snail-paced lifting and treadmill jogging, you may be losing athleticism and brainpower. A 2013 study published in the Journal of Strength and Conditioning Research suggests a combination of traditional military physical training plus agility training not only improves VO2max and agility, but also visual vigilance and continuous memory. 

Agility training focuses on foot speed, quickly changing direction and improving reaction to visual cues. Getting strong, running fast, and practicing cutting are the essential steps to boosting speed and agility according to Ryan Podell, C.S.C.S., strength and conditioning coach of the Philadelphia Flyers. Become a better athlete while burning mega calories with this four-week speed and agility workout plan.

Perform the speed ladder drills, sprints and single leg deadlift twice per week, on Mondays and Thursdays, for the next four weeks. Sprint on an open surface such as a football field or hill.  Walk back to starting point for sprints.

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