what is speed and agility course

by Mr. Kirk Williamson II Published 2 years ago Updated 2 years ago 3 min read

The Certified Speed & Agility Coach™ Course trains you to improve the speed & agility of any athlete from any sport — whether beginner or advanced. We’ve designed the certification’s hands-on information, strategies, and drills for you to use immediately in your own programming.

Speed Training - The ability to achieve maximum velocity. Agility Training - The ability to rapidly change direction without the loss of speed, coordination, balance, strength or body control.

Full Answer

What is the best workout to increase speed and agility?

The 10 Best Agility Training Exercises for Explosive Speed

High-Knee Drills (Forward Running)
Side-to-Side Drills (Lateral Running)
Lateral Plyometric Jumps
Jump Box Drills
Dot Drills
Shuttle Runs

How to increase your speed and agility?

7 exercises to test and improve your fitness

Resting Heart Rate. Put your trainers down – you can do this one from the comfort of your bed! ...
Cooper 1.5 mile Run. All you need to do it is a good pair of running shoes, a stopwatch, and a flat, hard running course or track (you may ...
Standing Long Jump. ...
Sit and Reach. ...
Wall Facing Overhead Squat. ...
Core Muscle Strength and Stability. ...
The Beep Test. ...

How do I increase my agility and speed?

Perform cone taps.

This exercise strengthens feet muscles and ankles. It also makes you lighter on your feet and increases foot coordination.
Try to not trip over the cone. ...
Once you've mastered this exercise at one level, increase your speed to gain more skill and balance. ...

How do I improve my speed, agility and quickness?

First workout is a jump rope crank. ...
Second workout is a cadence based workout: Complete three 30 second efforts where the goal is to complete as many single unders as you can in a 30 second period. ...
Third workout is a running specific workout: Complete 5 sets of 75 alternating single unders as fast as possible. ...

What do you do in speed and agility training?

6:3010:435 Essential Speed and Agility Drills - YouTubeYouTubeStart of suggested clipEnd of suggested clipSo you want to do four reps in total to go into the right hand side and to going to the left and theMoreSo you want to do four reps in total to go into the right hand side and to going to the left and the key with this one is to take a lot of little tiny steps when you're going around those corners.

What are examples of speed and agility?

Speed And Agility DrillsBasic Sprints. Set 2 cones out 10-20 meters apart. ... Rolling Start. Exactly the same as above except you jog for 10 meters before sprinting. ... Up Hill Sprints. ... Down Hill Sprints (Over speed training) ... Hollow Sprints. ... Cruise And Sprint. ... Ladder Drills. ... The Snake.More items...

What is the purpose of speed training?

Speed training puts your muscles through a fuller range of motion, improving flexibility. It trains more muscles (and more muscle fibers within muscles), leading to better muscle balance. And it incorporates exercises that directly strengthen injury-prone muscles. Take your hamstrings, for example.

What are 5 examples of speed training?

Be sure to have a total-body strength and conditioning program in place, as well as proper nutrition and recovery protocols, to maximize your results.Power Clean or Clean Pull. ... Squat. ... Deadlift. ... Sled Push/Sprint. ... Rear Foot Elevated Split Squat. ... Single-Leg Romanian Deadlift. ... Broad Jump. ... Single-Leg Hurdle Jumps.More items...•

What type of training is agility?

Agility refers to the ability to start, stop, and change direction quickly while maintaining proper posture. Therefore, agility training is a type of exercise training that incorporates short bursts of movement that involve changes of direction.

Why speed and agility is important?

With speed and agility training, your body becomes balanced, more flexible, and more used to the movements in which your sport requires. This ultimately allows you to not only perform your best, but help reduce the risk of injuries happening as well.

What are the benefits of speed and agility?

Speed and agility workouts compliment and improve performance of all sports. The workouts improve acceleration, deceleration, foot speed, quickness and change of direction. If you want to get better at a sport you must develop your overall athleticism.

What is the importance of agility?

Agility helps the body to maintain proper alignment and posture during movement. Additionally, agility drills encourage our body to learn how to maintain correct body placement. With proper agility training, sensitive areas such as the lower back, shoulders, and ankles are protected while moving quickly.

How long is the Speed and Agility Coach course?

The Certified Speed & Agility Coach Certification course over 5 hours of video lessons plus downloadable handouts, and one final exam. (NOTE: A complete course description can be found at the bottom of this page.)

What is a speed and agility coach?

How to coach speed?

In addition to learning our step-by-step system for coaching speed, you’ll also learn: 1 A specific arm action cue that sets up the all-important first 3 steps. 2 The best ‘wall drills’ plus when and why to use them 3 The pros and cons behind using the cross-over step versus the hip turn. 4 Proven linear acceleration drills to fuel faster top speeds. 5 Keys to a fast and powerful side shuffle. 6 How to use chase drills to optimize explosive speed and acceleration. 7 How you position the body for optimal change-of-direction. 8 Examples showing why small changes in position and posture have a major impact on performance. 9 Lateral acceleration drills to power multi-directional speed and agility. 10 How to improve directional step and crossover skills. 11 A step-by-step blueprint for using speed drills to reinforce perfect running mechanics. 12 Exciting ways to combine lateral movement with linear acceleration. 13 Linear, Lateral & Angular Deceleration Techniques that make your athletes’ ‘first to the ball’ and keep them injury free. 14 Acceleration MUSTS for optimal speed. 15 And Much, Much More!

Can you reprogram agility?

It’s not just a collection of drills. No, you’re going to be empowered with the knowledge of exactly how to reprogram any athlete and teach speed & agility to perfection. It’s perfect for any coach or trainer who wants to create faster, more agile athletes!

Speed Drills

These drills, done two to three times per week, will help your clients improve speed.

Agility Drills

These drills done a few times a week will help your client speed up, slow down, and change direction more quickly and efficiently.

Why Do Speed, Quickness, And Agility (SQA) Training?

Speed and agility workouts help to complement and improve the performance of all sports as well as everyday activities. The exercises and drills implemented during training help improve acceleration, deceleration, foot speed, quickness, and change of direction.

Speed, Quickness, And Agility (SQA) Training At Sensory Stepping Stones

Our SQA Programs at Sensory Stepping Stones are conducted in small groups or individually to help those gain the skills they need to be competitive and excel in their sport and life!

What is the importance of speed and agility?

STRENGTH, SPEED & ACCELERATION. A huge part of speed and agility training is acceleration, it is important to train and strengthen the posterior chain of the body— glutes, hamstrings, lower back, mid-back, and even the calves & feet.

How long should a speed and agility warm up be?

All great speed and agility training programs should be preceded by a great General Warm-up and Dynamic Warm-up. A general warm-up is 5-10 minutes of exercise to begin elevating core tissue temperature, increase heart rate, and prepare the body for a workout or competition.

What is the ability to change directions as quickly as possible in the shortest amount of time?

Agility is the ability to accelerate, decelerate, and change directions as quickly as possible in the shortest amount of time possible. Quickness is the ability to react to a stimulus in the environment in the shortest amount of time possible (a whistle, clap, defender, etc.)

What is power in athletics?

Power is defined as the ability of the neuro-muscular system to create a force rapidly. In its simplest term, power = strength + speed.

What is the drive phase?

The drive phase happens right after you react to the starting gun. Your initial 8 -10 steps is considered your drive phase. The biggest problem seen with athletes in the drive phase is that athletes are ‘trying’ to stay too low.

How long does a dynamic warm up take?

Speed and Agility Training Dynamic Warm-Up: Should be performed before every workout, practice or competition, and should take approximately 5-25 minutes. The purpose of the Dynamic Warm-Up is to: Increase tissue temperature, improve flexibility, activate the nervous system, and help coordination and develop body awareness.

What is agility drill?

Agility /əˈjilədē/ noun: ability to move quickly and easily. Speed and agility drills are not a lot of hard intense sprinting and running with minimal recovery. These equate to conditioning. What they are: drills that have specific work-to-rest times and maximal effort.

How to be faster in soccer?

You need to practice and study the game. Know the game inside and out. If you know where to be and place yourself correctly on the field, you will be faster than anyone else on the field. The better your knowledge of the game, the more things will happen and you will be in the right place at the right time.

What do athletes need to focus on?

These type of athletes need to focus on 3 things: Coordination of their body – practicing changing hip levels and footwork. Build in better brakes – continue to get stronger and do movements with eccentrics. Training in other planes and directions besides straight ahead linear speed. Question #4:

Is linear speed development limited?

However, it is limited. It covers much of the linear speed development if they are running sprints and some power development if they are a thrower or jumper, but many sports have multiple other components that need to be addressed to fully develop speed and agility in all aspects. Question #5:

What is Agility vs. Speed?

Speed and agility are often wrongly used interchangeably, but in truth, they refer to two different abilities.

The Best Speed and Agility Exercises

The good thing is that no matter what your speed and agility status is, you can always improve on it with training and drills. Before getting to the drills, an understanding is required of the core faculties of your body where you need improvement to perform better when it comes to speed and agility.

Statistics are Important

We’ve mentioned Blazepod light pods in almost all of the workouts and drills above, so is it that you cannot do the drills without the pods? No, you can do any and all of these exercises without the pods, but the pods make the drills more meaningful for you.

Conclusion

Speed is the ability to move quickly in a straight line, and agility is about changing your direction in response to a stimulus while maintaining body posture and balance. You can improve both these abilities with drills and exercises like the ones detailed above.

How long does it take to get a speed and agility certification?

A After you successfully pass your test, we will register you in our global database as a Certified Speed & Agility Specialist. It can take up to two weeks for your certification to be mailed to you.

What is the advantage of being faster in sports?

The Athletic Advantage. In competitive sports the faster and more agile players on the field or court have a distinct advantage over the competition. The ability to accelerate or change direction can often be the difference between defeating an opponent and being defeated.

What is CSAS training?

The CSAS is the most comprehensive speed & agility education program available, designed for fitness professionals, performance coaches, strength & conditioning coaches and sport coaches. Covers what REAL speed work is, and exactly how it needs to be used in your training program.

Why is linear speed important?

Linear speed is just one of many skills that you need to develop in your athletes if you want to maximize their game success. ‘Track speed’ isn’t enough unless your athletes are only competing in track and field. They need the ability to accelerate and decelerate quickly. They need multi-directional speed.

Is agility training accredited?

A No, it’s not accredited by any of the national education boards . This Certification is what would be considered a Specialty Certification, designed to deeply develop your understanding of speed & agility and ability to coach it in your athletes with great success. That sort of specialized curriculum is not generally accredited.