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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.


Trap-Bar Split Squat
Sets: 3
Reps: 10, 8, 6
Grab an Olympic hex bar ( and hold at arm’s length with a neutral grip. Assume a staggered stance with left foot two feet in front of your right. Elevate right heel. Brace abs and drive hips back to slowly lower your body. Pause. Return to start. Repeat on the other side.

Podell says: Agility requires you to accelerate, brake, decelerate, and then speed up again. You’ll build natural breaks with strength training. In particular, lifts performed from a staggered stance.

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