Maximize your Speed, Endurance, and Agility

Maximize your Speed, Endurance, and Agility.

We recommend doing these intense workouts three to four days a week. Be sure to give your body at least one day of rest in between each session.

  • Exercises For Speed
  • Exercises For Endurance
  • Exercises For Agility
  • Recovery


Exercises For Speed

These exercises are designed to increase your acceleration. That means that you will be able to fly past the defense and reach those long passes.

Exercise: Single-Leg Squats

To do this exercise, you will begin by standing on one leg. Hold the other leg out in front of you, the higher, the better.

Then slowly bend your supporting leg the same way you do in a regular squat. Try to keep your bodyweight focused on your heel to activate the glutes. You can hold your arms out in front of you to help with balance.

Go as low as you can and then slowly rise back to the starting position.


Exercise: Bench Step-Ups

Begin this exercise by standing next to a bench and holding a pair of dumbbells or weights by your sides. 

Step on the bench with one foot and bring the other foot up into an elevated position. Hold your balance for one to two seconds and then lower back to the ground.

You should do these step-ups for 45 seconds. Then rest for 15 seconds before repeating on the other leg.


Exercises For Endurance

This next set of exercises is designed to improve your stamina. If you want to be able to play at the highest level for an entire game, then you must have plenty of endurance.

Exercise: Treadmill

To do this workout, you will begin by setting the treadmill to a one percent incline. Start slow and then build speed as you run moderately for about 10 minutes. Once you’re warmed up, run for 30 seconds at your max speed.

Then return to a walk or slow jog for three minutes.


Exercise: Lateral Band Walks

To do this exercise, you’ll need a resistance band. Start by placing the band either around your ankles or above your knees. Keeping your knees bent and your feet about shoulder-width apart, slowly step out to the side while keeping your toes facing forward.

You will take five to 10 steps to one side and then repeat traveling to the other side. Be sure that you keep your feet at least a few inches apart so that you maintain tension in the resistance band.


Exercises For Agility

Excellent balance, footwork, and the ability to change direction on a dime don’t just happen by chance. These next exercises will help you to perfect your technique. 

Exercise: Medicine Ball Push-Ups

A strong core is required for every aspect of the game. 

To do the medicine ball push-ups, place both of your hands on the ball. Try to keep your hands as close together as possible. Then get into a plank position, balancing on your toes and the ball.

Slowly lower your chest until it touches the ball, and then push back up to the starting position. You must use equal pressure on both arms. This will prevent the ball from trolling out from under you.


Exercise: Forward-Backward Sprints

Forward-backward sprints will help you to make abrupt changes in direction. This exercise is excellent for training your body to move in any direction quickly.

To do this exercise, start by placing four or five cones in a line about 20 yards apart. Then stand behind the first cone. Sprint forward to the second cone. Once you reach the second cone, travel around it and sprint backward back to the starting position. Try to sprint as fast as you can.

Repeat this exercise sprinting forward to each cone and then sprint backward to the starting spot. You will travel the furthest distance when you reach the final cone.

One time through all of the cones is one set. Rest for 30 seconds between sets. And do five to eight sets in total.



Recovery should be a big part of your training regime too and making sure you’re doing it properly could be stopping you hitting your peak fitness.

Training to aid your body in its regeneration is vital. Foam rolling is especially good for preventing a build-up of fascia and reducing DOMS (delayed onset muscular soreness).

Ensure you: Spend at least 10 minutes after a training session stretching or foam rolling your lower body.



Note - Because workouts are so intense, you should only do them three to four times per week. We recommend doing the speed exercises on day one, then take a day of rest. On day three, do the endurance exercises followed by another day of rest. And then do the agility exercises on day five.