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Track training session w/ Box 'N Burn Performance Director Stephen Cain after a day in the gym, working here on speed, agility & quickness: short sprints (25yrds) followed by longer sprints (400m), agility ladder drills, resisted & body weight lateral bounds, mirror drills, "T- runs" and more.
Speed, agility and quickness programs are usually based on several factors but should be specific to sport or training requirements, some factors to consider when programming for speed:
* Distances * Work : rest ratios (1:2 to 1:4, heart rate, etc)
* Total training time for event duration
* Intensity (sprints to jogs)
* Agility factors (specific direction changes, body positioning, surfaces),
* Cues (visual, auditory, time)
* Athletes strengths & weaknesses
* Test periodically for agility, acceleration, deceleration, speed, and speed endurance
* Recovery schedule * Training & athlete goals ________