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Posted by u/runningfromcardio·

What are some effective speed and agility drills for a newbie like me?

TL;DR: Looking for unique speed and agility drills for a newbie lifter.

So, I've been lifting for about a year now and have a soft spot for quick sprints (long runs? nah). I want to spice up my routine and focus on speed and agility, but honestly, I'm kinda lost. I know drills like ladder workouts are common, but I'm looking for something more unique or effective. Anyone have tips or programming ideas that might work for someone just starting out? Would love to avoid any major fails while I try to get faster on my feet!

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u/highprotein_paul·

you might also want to check out agility hurdles. they're great for improving foot speed and coordination. set them up in a line and try different patterns. also, consider adding in some strength work for your legs, like squats or lunges, to build a solid foundation. don't skip leg day, bro

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u/macrocounter98·

^^^ box jumps are sick! also, don't forget about your nutrition if you're pushing for speed. i found that tweaking my macros made a difference in my recovery after sprint sessions.

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u/strongbutawkward·

i get that you want to avoid major fails, but honestly, everyone stumbles when they're starting something new. just embrace it. it's part of the process. you'll get faster on your feet, just gotta put in the work!

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u/runningfromcardio·

yo, you gotta try some cone drills! they're super fun and really help with changing direction quickly. i did them a lot when i was getting into sprinting, and they rly leveled up my footwork.

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u/saltyngl·

lmao, ladder drills are fine and all, but they get boring real quick. try some plyometrics, like box jumps or depth jumps! those will get your heart racing and help you build explosive power.

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u/cuttingseason_2024·

if you're serious about improving your speed and agility, you should incorporate sprint intervals into your routine. start with a 5-10 minute warm-up, then alternate between 20-30 seconds of all-out sprints followed by 1-2 minutes of rest. this method helps develop both aerobic and anaerobic fitness, which is crucial for agility. as for drills, try shuttle runs or T-drills; these mimic game-like situations and will improve your lateral quickness. also, make sure you're tracking your progress, it's essential.

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u/chickenncarrots·

as a busy mom, i totally get how hard it can be to fit in workouts. what works for me are quick 20-minute sessions using agility drills like lateral hops and quick feet. it's all about efficiency! don't forget to have fun while you're at it

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