Easy Steps To Take Your Quickness And Agility Training To The Next Level.

Develop your core stability. Your core is the source of your balance. A lot of pro running backs study different forms of dance to work on their core strength. Pilates and crossfit-style workouts that require a lot of different power movements can also help develop a powerful core.
Incorporate an agility ladder. You can find a spot on the floor to tape off squares, or you can spend $25 to get a really nice agility ladder. Start with basic ladder drills. Use exaggerated arm swings and drive your knees very high when performing your drills. Try to have your feet land as close to the middle of the square as possible, and focus on the quality of the movement before you increase speed.
As you get used to these drills, begin to slowly increase the speed of execution. Once you can do them very quickly, hold a ball in your right hand as you do them to develop ball security and agility simultaneously. Remember to keep the ball high, leaving no room for the ball to be swatted out from behind. Practice performing drills with a normal one-handed grip and with a two-handed secure grip. Practice 2x/wk. Training for agility is not like training for strength. Your body probably won’t be tired after a typical agility workout.
Vary your weight training. Rather than leg press, do front squats. Rather than normal deadlifts, try sumo deadlifts. By varying the lifts used in your weight training, you will develop all of the muscles of the legs, well as develop grip strength for ball carrying. Small muscles such as the hip flexors may not make a difference in speed, but they make all the difference in agility