Top 7 Speed & Agility Training Tips for Young Athletes

Every young athlete wants to play their best on the field, court, or track, and one of the most effective ways to help them do that is by building speed and agility. These two skills are essential for moving quickly, changing direction, and making split-second decisions during a game or match. From racing to a goal to avoiding a tackle, being fast and agile gives young athletes a huge advantage in staying ahead of the competition.

Luckily, speed and agility aren’t just natural talents; they can be developed with the right training. With a few simple exercises, you can elevate performance and lower the risk of injury. Whether you're exploring drills to try at home or looking for coaching to refine skills, there are plenty of ways to help your athlete improve their speed and agility!

Why Speed & Agility Matter for Young Athletes

Speed and agility is crucial for players who want to compete at a higher level. Targeted speed and agility training is one way to help develop young athletes' reactions times and coordination. By incorporating structured drills and exercises into their routine, athletes can increase their body awareness necessary to excel in their sport.

Beyond boosting performance, speed and agility training also helps prevent injuries. Injury prevention programs (IPPs), which focus on speed and agility, have been shown to reduce injury rates in young athletes by up to 46%. These programs prioritize strengthening muscles and teaching proper techniques to handle quick movements safely, which minimizes the risk of strains and sprains. With a strong foundation, players not only perform better but also stay healthier and in the game longer.

Ready to help your athlete take their game to the next level? Here are seven actionable tips that will improve their speed and agility, boost their performance, and reduce the risk of injury—all while having fun!

Tip #1: Prioritize Proper Warm-Up 

Warming up may seem like a small step, but it’s necessary for a successful practice or game. Jumping straight into drills or a game without getting your body ready can lead to stiff muscles, slower movement, and even injuries. A proper warm-up gets the blood flowing, loosens up joints, and helps athletes move more smoothly.

Focus on dynamic stretches, like leg swings, arm circles, and high knees, which move the muscles and joints through their full range of motion. These stretches not only help prevent injury but also improve flexibility and mobility. Plus, they only take 5–10 minutes!

Tip #2: Work on Footwork Drills 

Good footwork is at the core of speed and agility. The quicker and more controlled your feet are, the faster you can change direction and react to what's happening on the field or court. Whether it's sprinting, dodging, or stopping on a dime, great footwork allows athletes to move with precision and confidence.

To build better footwork, try drills like ladder drills and cone drills. Ladder drills focus on speed and coordination, while cone drills help with changing direction. These drills are simple enough to practice at home—even if you don’t have a ladder or cones you can easily practice these drills in the backyard with supplemental materials like cups and rope

Tip #3: Strengthen the Core for Better Stability

Your core is like the anchor of your body, helping you stay balanced and stable during all kinds of activity. A strong core is key to performing well in speed and agility drills, as it allows you to move more efficiently and control your body in quick, explosive movements.

Focus on exercises like planks, Russian twists, and medicine ball throws to build a stable core. Planks strengthen the entire core, while Russian twists work the sides of the abdomen, improving rotational movement. Medicine ball throws are perfect for developing both core strength and power, which translates to better agility.

Tip #4: Work on Reaction Time

Every second counts during a game, which is why quick reaction times are essential for athletes. The ability to react faster means being able to make decisions quickly, whether it’s jumping to block a shot or responding to a fast ball. The faster an athlete can process what’s happening around them and respond, the better they’ll perform in high-pressure situations.

Some fun drills to improve reaction time include partner drills like:

• Call and switch: Where you call out directions or have the athlete respond to different cues.
• Light-up cone drills: Great for practicing rapid decisions, as athletes have to respond to lights or colors.
• Ball drop drills: Drop a ball and have your athlete catch it as quickly as they can.

Tip #5: Practice Directional Change with Agility Drills  

In sports, the ability to change direction quickly is a skill that can make a huge difference in both offense and defense. Fast directional changes help athletes stay agile, stay in control, and be more unpredictable on the field.

To work on this, try shuttle runs, which are great for quick starts and stops. T-drills work on pivots and changing direction with speed, while zig-zag cone drills help with footwork and body control. These drills are designed to help your athlete become faster and more nimble, so they can outpace opponents and react to the game more effectively.

Tip #6: Incorporate Fun & Engaging Activities

Training doesn’t always have to be about repetition and hard work—make it fun! When kids enjoy their training, they’re more likely to stay motivated and committed. Fun activities can also help them build skills while keeping things fresh and exciting.

Incorporate activities like relay races, which are not only fun but also teach teamwork and speed. Obstacle courses are a great way to work on agility, balance, and coordination all at once. You can even create sport-specific games where athletes practice the movements and techniques they use in their sport but with a more relaxed, enjoyable spin.

Tip #7: Rest and Recovery

Rest is just as important as training, especially for young athletes. Their bodies are still growing, and intense workouts can put a lot of stress on muscles and joints. Allowing time for recovery helps muscles repair, grow stronger, and prevents burnout.

Encourage your athlete to take rest days between intense sessions to let their muscles recover. Pair these with stretching routines to help keep muscles flexible and reduce tightness. And don’t forget about the importance of sleep, nutrition, and hydration—these are all key parts of the recovery process!

Train Like a Pro at CPSC

Building speed and agility takes dedication, but with the right training, your athlete can reach their full potential. At Cedar Point Sports Center (CPSC), we offer a variety of leagues and clinics, where athletes can hone their skills and put their training to the test in an environment that’s supportive and competitive. Sign up today!