This is a question I am often asked, and is not all that difficult if you understand a few basic principles. First I must say that most athletes will not develop world class speed, but if an athlete is committed and willing to devote a little time and effort working on speed and agility they should notice some improvement.

A simple definition for speed and agility is - moving from one point to another as quickly and efficiently as possible. Using this definition we understand that speed and agility is not just a function of “more is better” but also working more efficiently. This leads us to our first principle of improved speed and agility: Work Smarter. Eliminate wasted movements that detract from speed and agility. Every running and movement drill should first emphasize form and technique, then move to increased load and velocity. Remember - The Shortest Distance Between Two Points Is A Straight Line, which is our second principle for improving speed and agility. As an athlete are you moving in a straight line or not? Don’t only look at the legs but also look at the arms and torso…. don’t forget it’s the whole body that is moving not just the legs. Spend some time working on improving posture. Posture is a cornerstone for increased speed, power and control. A couple of quick tips to help improve posture – if you notice that when you are walking that you toe in or out, work on keeping your feet in more straight alignment. Is your head over your body or is it protruding forward? Work on straightening out these subtle issues and you will start to see your speed and agility increase over time.

Principle number three is - A Chain Is Only As Strong As Its Weakest Link. When looking at movement you begin to understand that the body is a chain of movement. Our bodies are only as fast and efficient as our weakest link. How is the flexibility throughout the hips and pelvic region? This is often an area that is overlooked, and becomes a major weak link. If an athlete is restricted in movement at the hip and pelvic region they are not capable of getting maximal hip turn-over or a proper running mechanic. By engaging in flexibility movements and drills that increase hip ROM (range of motion) an athlete can greatly improve speed and agility. Another potential weak link is poor core strength. By instituting a proper core stability and strengthening program most athletes will see increased ability to generate more speed and directional change.

Balance is the final principle. This is another area that is over- looked. A good way to test balance is to do a single leg stork stand. Lift one leg as high as you can with the knee bent. Can you hold this position for a 30 second count? Compare both legs, are they equal? Now do the same test with your eyes closed. Doing this daily will improve balance and stability of the lower body, as this improves you can add progressions. One example of a progression would be lifting the leg with knee bent and hop up and then hold the down leg steady for a two count, then repeat for 10-15 reps. Increased balance will improve cutting, pivoting and direction changes.

If you practice the principles outlined here you will definitely see changes in your speed and agility.

Kirk Vickers, the owner of TRIAD Performance Gym and Training Center, has been a respected figure in the Michigan sports community for more than two decades. Kirk has established himself as a premier athletic trainer and entrepreneur. This former Head Athletic Trainer for the Detroit Red Wings has been voted twice as one of the “America’s Top 100 Trainers” by Men’s Journal Magazine.