Run at top speed for 22-33 yards (20-30 meters). Make sure that your arm action is smooth and relaxed during the exercise. Keep your arms close to your body. Focus on making smooth, even strides. Keep your head relaxed and in a natural position. Slow jog or walk back to your starting point when finished with the sprint. Do 2-4 repetitions of this drill.
Jog for 7 yards (6. 4 meters), then accelerate. Begin to decelerate around yard 12 (meter 11). Repeat the sequence, then walk back to your starting point.
Speed ladders are available at many athletic supply stores and online.
Sprints Running stairs or hills Ladder drills Using a ball in combination with any of the above
Changing direction quickly when running Sprinting on command Playing “Red Light Green Light”
Dribble at every opportunity, using all parts of your foot (outside, inside, top, and bottom). Do speed dribbling exercises by kicking the ball slightly forward and running after it. Practice changing direction quickly while dribbling and doing speed dribbling exercises. You can also do this while attempting to evade another player in order to practice using quick dribbles as a way to beat opponents. Do lateral ball drop exercises. Have a coach or partner hold a ball at shoulder height, 5. 4 yards (5 meters) away from you. When your coach/partner drops the ball, attempt to reach and control the ball before it bounces a second time. Practice cone or flag exercises to increase your speed and agility. Time yourself and aim to beat your time each round.
Jumps Squats Burpees Bench press Lifts Leg curls
