TRAINING LAB:

SPEED & AGILITY

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5 Powerful Plyometric Exercises You Can Do Anywhere

Is your body aging, or are you aging your body? If you’re not training for power, chances are your bones are losing density. These five simple plyometrics exercises (that can be done almost anywhere!) maximize your power, reinforce your bones, and reduce your risk...

Why Plyometrics Are Essential As You Age

As we age, our bodies slow and our power output trends downward. This affects a ton of fitness factors like your speed, balance, agility and the “pep in your step” later in life. Adding some simple plyos to your current training routine will give you an edge on...

Why Deceleration is an Essential Skill (Plus Drills to Work on It)

When it comes to athletic performance, learning how to pump the brakes with body control is an often undertrained skill set. Being fast is worthless without a durable, long-lasting set of brakes. Matthew Ibrahim is an experienced S&C coach, college professor of...

Speed Training Drills For Every Athlete

Here’s a little-known truth: everyone can benefit from speed training. Whether you’re training for a 5k fun run, playing rec league basketball, or just want to keep up with the kids in the yard, speed work will develop you as an athlete and ensure you can continue...

Overspeed Training: Get Faster & More Explosive

What is overspeed training, and why should you do it? If you want to be a faster, stronger, and more efficient athlete, consider using these overspeed exercises and techniques in your next strength workout. Brandon Humphrey is a kinesiologist and personal trainer...

The Secret to Sprinting Faster: Work on Your Start

Don’t let your starting speed be the reason why you’re late to incepting a ball, getting a steal, or losing a race. Truth be told, it’s not always the person with the fastest foot speed that gets the win, but the one with the most efficient, explosive start....

The Best Exercises to Improve Your Sprinting Speed

Looking to get a boost in your sprinting speed? Whether you’re striving for a personal best or just getting your legs and lungs back into the habit of running fast, these exercises will give you a more efficient, stronger and speedier stride. Morey CrosenAdd These...

Work on These 3 Factors for Faster Sprinting Mechanics

Depending on your sport, your sprinting capacity can make or break your athletic performance. As one of the tenets of well-rounded athleticism, speed can be a tricky thing to train unless you know what to improve. Morey Croson, head speed coach and founder of The...

System Based Agility Training

Author: Travis Hansen

Is your agility training actually beneficial to your ability to change direction or help you achieve your performance goals? Travis Hansen gives us insight into how to properly program your agility training to maximize your training effectiveness.

Agility Training vs Change Of Direction

Author: Shea Pierre

A lot of coaches and trainers refer to change of direction (COD) training and agility training as one and the same — but they aren’t. When it comes to COD and agility training, both are necessary for an athlete’s performance, but there are certain drills specific to each that prepare you for anything that’s thrown your way.

7 Flexibility Exercises For Young Athletes To Do

Author: TrainHeroic

Flexibility exercises are integral for young athlete's growth and long term development. It is important for kids to have solid movement patterns taught at an early age by coaches. It is never too early to start your young athletes on some daily flexibility exercises.

Reaction: The Game Changing Element In Training

Author: Ryan Leibrech

Reacting faster is accomplished by quickly processing incoming information and moving specific to that perception of that information. When we correctly process information and move to the right position we end up in the best position to be successful.