Speed and agility for quickness and strength poster

Speed and Agility


What is speed and agility training?


Today’s sports performance industry in New Jersey is filled with coaches who deliver false promises of making athletes faster and quicker by using a variety of drills, cones, bands, ladders etc. While the aforementioned are great tools that can be used as a part of a speed and agility program, using them alone will not result in improved speed and agility. Before we go any further, let’s look at the the definitions of Speed and Agility:


Speed is defined as the rate at which someone or something is able to move or operate. Scientifically defined as distance over time. 


Agility is defined as the ability to accelerate, decelerate, stabilize and quickly change direction with proper posture. 


Speed and agility training is not a lot of hard intense sprinting and running with minimal recovery. It’s not a bunch of cone drills, ladder drills or fancy bands. 


What speed and agility training is: drills that have specific work-to-rest times and maximal effort. Designed to work on one or two elements at a time. Such as:

  • Lateral (side-to-side speed) = shuffling

  • Linear (straight ahead) = sprinting

  • Change of direction (moving in various planes of motion) = changing levels and angle

  • Deceleration/acceleration = starting and stopping


Speed and agility training is most effective when prescribed in conjunction with a Strength and Conditioning program. The athlete who is able to produce and absorb force efficiently is often the athlete who’s able to accelerate, decelerate and change direction efficiently. 


Our Elite approach to speed and agility training


Our approach to developing Speed and Agility starts in the weight room. Developing the athletes ability to optimally produce and absorb force is an ongoing practice. Once those abilities are developed, we introduce the athletes to specific mechanics and body positions that will allow them to optimally apply force in the proper direction for acceleration or absorb force efficiently for deceleration/change of direction.