7 Minute Speed & Agility Workout

A-SKIPS (HIGH KNEE SKIPPING)

1 MINUTE

1

Begin in a standing position.

2

Skip forward, driving left knee up while swinging bent right arm upward.

3

Immediately repeat on opposite side.

4

Continue skipping for about 15 seconds.

5

Turn around and A-Skip back to starting area.

COACHING TIPS

Emphasize proper running form with arms throughout this drill.

Focus on pushing off with the toes for maximum strength and development.

CONDITIONING EMPHASIS

Quads, Calves and Glute Development & Strength

FALL-IN SPRINT

1 MINUTE

1

Begin in a standing position facing forward.

2

Lean forward with the whole body, until no longer possible.

3

Fall into a sprint, sprint forward 10-20 meters.

COACHING TIPS

Maintain a straight body line, without bending forward at the hip.

Alternatively, a partner can provide support by holding onto the athlete's shirt as they lean forward.  The partner releases the hold as the athlete sprints.

CONDITIONING EMPHASIS

Quads, Hamstrings, Hips, Glute, Calves and Shin Development & Strength

BACKWARD A-SKIPS

1 MINUTE

1

Begin in a standing position.

2

Skip backward, driving left knee up while swinging bent right arm upward.

3

Immediately repeat on opposite side.

4

Continue skipping for about 15 seconds.

5

Turn around and A-Skip backward to starting area.

COACHING TIPS

Emphasize power pushing down and backward for maximum momentum.

CONDITIONING EMPHASIS

Quads, Calves, Hamstring and Glute Development & Strength

SPRINT STARTING FROM THE GROUND

1 MINUTE

1

Begin lying face down on the ground with palms on the ground, just to the outside of the chest.

2

On a cue, get up and sprint forward as fast as possible 5-30 meters.

COACHING TIPS

Emphasize that the movement forward should begin as soon as the athlete starts to get up.

Keep weight forward so that the athlete does not stand up too quickly.

CONDITIONING EMPHASIS

Arms, Shoulders, Quads, Hamstrings, Hips, Glute, Calves and Shin Development & Strength

LATERAL A-SKIPS

1 MINUTE

1

Begin in a standing position.

2

Skip to the right, driving right knee up while swinging bent right arm upward.

3

Immediately repeat on opposite side, continuing to move to the right.

4

Continue skipping for about 15 seconds.

5

A-Skip to the left, moving back to the starting area.

COACHING TIPS

Emphasize power pushing laterally instead of pushing up or forward.

CONDITIONING EMPHASIS

Quads, Calves, Hips and Glute Development & Strength

SIDE SHUFFLE & CUT

1 MINUTE

1

Before exercise, set up 2 cones or other markers 5 yards apart.

2

Begin in shoulder width position with slightly bent knees, one cone directly to the left, and the second cone to the right in the distance.

3

Side shuffle to the right, moving laterally towards the second cone.

4

At the second cone, perform a cutting action to switch directions.

5

Side shuffle to the left, returning to the first cone.

6

Repeat.

COACHING TIPS

Maintain body weight with the base of support during the side shuffle.

Be sure that the feet do not click or touch during the side shuffle.

Be sure that the foot on the cutting leg stays straight and does not turn to the side.

CONDITIONING EMPHASIS

Glute, Hips, Quads, Hamstring, Calf and Shin Development & Strength

MEDICINE BALL SQUAT-PUSH TO SPRINT

1 MINUTE

1

Begin in shoulder width position with slightly bent knees, holding a medicine ball at chest level.

2

Extend legs and arms up, throwing the ball as far as possible (similar to a chest pass).

3

Upon throwing, sprint forward 10-20 meters.

4

Turn around, pick up medicine ball and repeat exercise.

COACHING TIPS

While holding the medicine ball, position hands near the back of the ball to maximize force.

Emphasize extension of hips, knees and ankles to maximize force.

CONDITIONING EMPHASIS

Chest, Quads, Hamstrings, Hips, Glute, Calves and Shin Development & Strength

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