Speed & Agility Training for Sports at Home


Training at home is a practical way for you to continue your training without driving yourself to the gym. This could be a good idea, especially if you have enough space and a few training essentials available. When training for sports, the most important thing you need to train is your speed and agility. Here are some exercises you should do:

Warm-Up and Stretching

In any training, even if it is at home, you should start with warm-up and stretching exercises. This will start up and prepare your muscles for the heavy training ahead. Stretching will also help you with your flexibility and decrease the risk of injuries later. Start by doing some stretches on your neck, shoulders, and upper body. For your lower body, do some hip circles, toe touches, and stretches on each leg. For your warm-up, do some jumping jacks or use your jump rope if you have one.

Lateral Jumps

Position your feet shoulder-width apart, lower into a squat stance then jump off the ground forward. Aside from moving forward, you can also jump from side to side. You can do this training using an agility ladder by jumping into the ladder square diagonally then move forward as you go through all the squares. Do 1 to 2 minutes of nonstop jumps, then rest for 30 seconds.

Single-Leg Forward Hop

Start with a standing stance, lift one foot off the ground, then jump forward using the other. Hop and alternately land your foot, then run towards the back and do it all over again. You can use your ladder here or make your own squares by drawing on the ground. Do this exercise for 30 seconds on each leg.

Forward Running and High Knee Drills

This is like classic running, but you have to drive your knee forcefully high up as you are running forward. The higher you can drive your knee up, the better. To help you set the pace, use adjustable speed hurdles at Quickplaysport.us here that will set a variety of difficulties to make this training more challenging. You can do this for a couple of minutes. This can be a heavy workout so make sure you have ample water breaks in between.


Start with a standing position, squat down and plant your hands on the floor. Quickly hop your feet back as if in a plank, then hop forward again and finally jump back up with both your hands up. Do this move in an explosive manner. You should do the most number of jumps you can within a minute before taking a 30-second rest. 

These are exercises you can do to increase your speed and agility at home. Perform each exercise in full strength and power while maintaining a good stance and posture to avoid injuries. After heavy training, do not forget to do some cool-down exercises to help relax tense muscles. Drink plenty of water to replenish your body. Do this set 2 to 3 times a week to allow your body to recover and build muscles.