Speed, Agility, & Quickness Prep Series

In the fast-paced world of sports performance, optimizing your speed, agility, and quickness is essential for peak performance. In a recent YouTube video, we share insights on a 5-minute preparation routine to elevate your training sessions. The aspect of preparing the body before diving into speed, agility, and quickness drills is often overlooked. Our goal with this series is to align the level of preparation with the intensity of the upcoming training session, focusing on mobility, flexibility, and dynamic activation.

    1. Linear Speed Preparation:

  • Mobilization through the ankle kicks off the linear speed prep, ensuring a linear range of motion through plantar and dorsiflexion.

  • Progressing upward, attention shifts to the hamstring, extending it through a deeper range of motion.
  • Crucially, there may be potential restrictions in the hip flexors, so we must emphasize a seamless range of motion to enhance performance in linear speed drills.
  • Activation involves firing up the hip flexors, hamstrings, and glutes, paving the way for lower-level Plyometrics such as Pogo jumps to support the linear speed session.

    2. Agility Focus:

  • Preparation for agility centers around mobilizing the adductors and abductors, enabling athletes to achieve the necessary range of motion for lateral change of direction movements.

  • Activation drills target the abductors and adductors, essential muscles supporting effective movement during agility training.

  • Matching these preparations, low-level Plyometrics are incorporated to establish a foundational support system for the agility session.

The crux of Chris’s message lies in aligning your preparation efforts with the demands of your training session. From mobility to flexibility, and dynamic activation, this approach guarantees optimal support for the muscles involved, fostering improved results and adaptations.

In conclusion, this 5-minute prep routine offers a strategic approach to maximizing your speed, agility, and quickness training. By integrating these insights into your routine, you’re not just training; you’re unlocking your athletic potential. So, lace up those sneakers, follow the guide, and get ready to take your performance to new heights!


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