What are different types of speed and agility exercises?

Speed ​​and agility drills are important for almost all sports. There are a number of different types of speed and agility exercises that an athlete can use to improve performance. The most common are the ladder drill, side sprints and climbing downhill. For this purpose, it is also useful to exercise “in and out”. In general, any exercise that requires someone to run at full speed, and at the same time be accurate in its movements, improve speed and dexterity.

Agility usually refers to how quickly the athlete can change the direction and move in the direction of lateral or sideways. The speed is similar, but it is related to how quickly an athlete can run in a straight line. Both are necessary for sport, but require different exercises. For this reason, speed and agility exercises should combine both the line and the side phases of movement. The ladder is placed on the floor and the athlete must pass the ladder without touching any of the partitions. It is common for an athlete to consider it difficult at first, so the drill shouldBe launched slowly and then progressed to full speed.

side sprints help improve both speed and agility. Two cones are located for a short distance from each other and then the third is placed at the right angle to the first two. This pattern is repeated, so a diagonal course is determined. The athlete sprints to the first cone and then moves alongside to the second before repeating this formula for the rest of the course. This is one of the most common speed and agility exercises and is highly effective.

sprints down and uphill are also often used for speed and agility exercises. These should be carried out at short distances, so the athlete is forced to run at maximum speed for the entire exercise. Sprints downhill more effective in increasing dexterity, because the athlete will have to remain balanced while running. First, these exercises should be performed at a shallow slope.

"in a out" is another drill thatIt can be effective when increasing speed and dexterity. The cones are set in pairs, with a short distance between each of them, creating a square. The athlete sprints between the cones without turning the body. This means that they are included in the exercise, back and side sprints.