How to Build Speed & Agility

Video Transcript

"Hi I'm Travis Corpening, and I'm about to teach you how to build speed and agility in your athletes. One thing you want to do is you want to find, once you have a court, and hopefully you'll have a free throw line with two lane lines side by side. What you want to do is, you want to get your player to set themselves up right here on the outside on the outside of the line. Then when you with a stop watch, give them about I'll say fifteen seconds, once you hit the stop watch you tell them to start. And they are to tap from here to here continuously back and forth for about fifteen seconds. Time stop them, about the time they can hit back and forth about ten reps. Once they get those ten reps, give them about five seconds rest, have them go again. You do this drill continuously I'd say three times a week, they should get faster and faster throughout the number of times, the number of days they do the drill. Continuously time them, and the faster they get that will be an indicator for you that they're actually getting quicker. Some other drills that you could possibly do is you can also use cones if you don't have lane lines, and cones or any indicators to show where the lines stand, and have them tap back, forth, back, and forth. Continuously prompt them to go prompting them to go quicker and quicker. There you have it increasing quickness among your athletes. Now agility, one way that you can increase agility is also through doing this drill. But another way that I would like to, another drill that I like to use is called there's an A skip and there's a B skip. It's something we use in track. The A skip, the way the A skip looks is it almost looks like a high knee. You bring the knee up, but you snap the leg back down. It's not a high knee, you don't just come, march. But what you do is you bring the knee up, extend the leg, and snap it back down. Bring the other knee up, extend the leg, and snap it back down. So you have this, you do this about I'd say two or three times a week, following up with two reps a day, two reps a day. And I guarantee you the faster you do it, the more agile the player will become. And there you have it increasing agility."